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The plants to pick for perfect health
Breads, Other Cereals, Grains and Potatoes
Aim for 2-3 portions/servings a day. Provides energy, fibre, protein, minerals and B vitamins. |
Wholegrains - wheat, oats, rice, pasta, other cereals, wholemeal bread, fortified breakfast cereals and potatoes. |
Fatty/Sugary Foods
Aim for only small amounts. Provides energy (fortified margarine provides vitamins A, E and D) |
Fortified animal-free margarine. Gelatine-free jelly, chocolate (dark), ice cream. |
Dairy Alternatives (Fortified)
Aim for 1 portion/serving a day. Essential for vitamin B12. |
Fortified soya milk or rice milk and other fortified products providing vitamin B12. |
Pulses, Nuts and Seeds
Aim for 2-3 portions/servings a day. Provide essential fatty acids (especially walnuts, flaxseeds, soya and pumpkin seeds), protein, energy, fibre, minerals and vitamins. |
Baked beans, kidney beans, butter beans, peas, lentils, soya products, chickpeas, nuts, seeds, nut and seed oils. |
Fruit and Vegetables
Aim for 5-8 portions/servings a day. Provides vitamins, minerals and fibre. |
Green leafy veg, peppers, tomatoes, bananas, broccoli, green beans, oranges (and other citrus fruits), carrots, spinach, mushrooms, strawberries (and other berry fruits) and dried fruits. |
 Want more information? See our handy guide for plants to pick for perfect health, Nutrition in a Nutshell. Read it free online at www.viva.org.uk, or in hard-copy for 70p (plus 50p p&p) each
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