
What You Need To Eat Everyday
For optimal health and wellbeing plate up your day with these foods!
Fruits and Vegetables / 8 servings daily
Eaten whole or in smoothie/juice – 2 serves fruit / 6 serves vegetables.
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Wholegrains / 3-4 servings daily
Includes quinoa, brown and wild rice, millet, wheat, buckwheat, spelt, wholegrain bread, muesli, wholegrain pasta.
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Pulses, Nuts & Seeds / 3-4 servings daily
Pulses include beans (pinto, white, butter, kidney, black eyed, soya), lentils, peas, chickpeas, tofu, tempeh, soya and bean products (mock meat, burgers, sausages). Nuts or seeds include almonds, brazil nuts, cashews, pumpkin, pumpkin seeds, sesame seeds, flaxseed.
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B12 Fortified Foods / 1+ servings daily
Includes fortified soya milk, fortified breakfast cereal, yeast extract (eg Vegemite) or B12 supplement.
Oils / small amount daily
Flaxseed, hempseed oil, olive oil, plant-based spread.
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Water / 2L daily
Unsweetened hot drinks and natural juice can be counted as water.