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...

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 t o m a t o e s Whole grain cereal P o t a t o e s C r i s p s S a u c e Each serving (150g) contains of an adult’s reference intake Typical values (as sold) per 100g: 697kJ / 167kcal Check the label on packaged foods Energy 1046kJ 250kcal Fat Saturates Sugars Salt 3.0g 1.3g 34g 0.9g 15% 38% 7% 4% 13% Choose foods lower in fat, salt and sugars Produced by PBHP.UK July 2019 Version 1.01 Original Design: Public Health England This document has been remastered under the terms of the OGL licence, any images 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-Based Eatwell Guide 2000kcal 2500kcal =ALL FOOD +ALL DRINKS Per day Eat less often and only small amounts P o t a t o e s , b r e a d , r i c e , p a s t a a n d o t h e r s t a r c h y c a r b o h y d r a t e s C h o o s e w h o l e g r a i n o r h i gh e r fi b r e v e r si o n s wit h l e s s a d d e d f a t , s a l t a n d s u g a r F r u i t an d ve g e t a b les Oil & fats E a t a t l e a s t 5p o r t i o n s o f a v a r i e t y o f f r u i t a n d v eg e t a b l e se v e r yd a y LOW LOW HIGH MED Choose unsaturated oils and use in small amounts 6-8 a day Water, plant-milks and drinks without sugar including tea and coffee all count Limit fruit juice and/or smoothies to a total of 150ml a day. Lentils pas t a Wh o l e w h e at P o r r i d g e s o f t c h e e s e P l a i n s p e a s C h i c k Pl ant protein R i c e S o y a d r i n k V e g a n P l a i n y o g h u r t Plant based milk T o fu seeds Mixed R y e Peanut Eat b ea ns , p e a s a nd l ent i l s , incl ude o n e t b sp C hoose u ns weet e n e d , calc i u m of ground fl a x s e e d or chia seeds for e s s en ti a l a n d vita m in D fort i fi e d v e rsi o ns omega-3 fats. Eat les s substi t u t e m ea t B ea n s, puls e s , n u t s , seed s and p l an t p r o t e i n P l a nt-b ase d d air y alter na tives Salt, sugar & fat Unhealthy products seeds Flax V e g a n c h e e s e V e g a n c r e a m Adds fl avour and provides antioxidants and probiotics and are often anti-infl ammatory Herbs, spices and fermented foods butter Quinoa & Buck - wheat V e g a n Vinegar Sauer- kraut Y east e x t r act B 12 Vitamin B12 Choose a reliable source of Vit B12 N u tritional y e a st f lakes r e d u c e d s a l t a n d s u g a r B e a n s

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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

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

HIG

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

Choose a reliable source of Vit B12

Nutritionalyeastf lakes

redu c edsaltandsugar

Beans

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