plant-based eatwell guide a4 wallchart-2 · r a i s i n s f r o z e n p e a s bre a d c h o p p e d...
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Raisins
Frozenpeas
Bread
Choppedtom
atoes
Whole
graincereal
Potatoes
Crisps
Sauce
Each serving (150g) contains
of an adult’s reference intakeTypical values (as sold) per 100g: 697kJ/ 167kcal
Check the label on packaged foods
Energy1046kJ250kcal
FatSaturates
SugarsSalt
3.0g1.3g
34g0.9g
15%38%
7%4%
13%Choose foods lower
in fat, salt and sugars
Produced by PBHP.UK July 2019 Version 1.01 O
riginal Design: Public H
ealth England This document has been rem
astered under the terms of the O
GL licence, any im
ages used are under the original copyright. - Crown Copyright 2016
This is a plant-based adaptation of Public Health England's Eatwell guide (2016). It aims to help you transition to a
healthy and sustainable diet. It shows food groups in the proportions that they should contribute to the overall diet.
The Plant-B
ased Eatwell G
uide
2000kcal 2500kcal = ALL FO
OD + ALL DRINKS
Per day
Eat less often andonly sm
all amounts
Potatoes,bread,rice,pastaandotherstarchycarbohydrates
Choosewholegrain
orhigherfi breversionswithlessaddedfat,saltandsugar
Fruit and vegetables
Oil & fats
Eat at least 5 portions of a varietyof fruit andvegetables everyday
LOW
LOW
HIG
HM
ED
Choose unsaturated oils and use in sm
all amounts
6-8a day
Water, plant-m
ilks and drinks w
ithoutsugar including teaand coffee all count
Limit fruit juice
and/or smoothies
to a total of 150m
l a day.
Lentils
pasta
Whole
wheat
Porridge
softcheese
PlainspeasChick
Plantprotein
Rice
Soyadrink
VeganPlain
yoghurt
Plantbasedm
ilk
TofuseedsM
ixed
Rye
Peanut
Eat beans, peas and lentils, include one tbsp Choose unsweetened, calcium
of ground flaxseed or chia seeds for essential and vitam
in D fortified versions
omega-3 fats. Eat less substitute m
eat
Beans, pulses, nuts, seeds and plant protein Plant-based dairy alternatives
Salt, sugar & fat
Unhealthy products
seedsFlax
Vegan
cheese
Vegan
cream
Adds flavour and provides antioxidants and probiotics and are often anti-inflam
matory
Herbs, spices and ferm
ented foods
butter
Quinoa&
Buck -w
heat
Vegan
VinegarSauer-kraut
Yeastextract
B12
Vitamin B
12
Choose a reliable source of Vit B12
Nutritionalyeastf lakes
redu c edsaltandsugar
Beans
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