Food Chart - What to Eat Each Day | Viva! - The Vegan Charity

Food Chart - What to Eat Each Day

A colourful, laminated version of this wonderful chart is available in our shop. It's one of our bestsellers and we love it!

What to eat each day

No. of Servings Foods Healthy Portion Size To Provide
At Least 5

Fruit & Vegetables to include: Dark Green Leafy Vegetables, Orange Vegetables, Fresh Fruit, Dried Fruit Folate, Calcium, Vitamin A, Vitamin C, Fibre, Iron

Fresh Fruit 1 medium piece the size of a tennis ball
Dried Fruit 1 - 1 1/2 tablespoons or 1 golf ball
Green or Root Veg 2-3 tablespoons or 1/2 tennis ball
Salad Veg 80g or 1 large cereal bowl
Cereals & Grains (Eg. Wholemeal Pasta, Brown Rice, Oats, Wholemeal Bread etc) Energy, Fibre, B Vitamins, Calcium, Iron, Protein
Cooked Brown Rice 2-3 heaped tablespoons or 1/2 teacup
Breakfast Cereal 25g or 1 regular sized cereal bowl
Wholemeal Pasta 1 cup (cooked) as side dish or 2 cups as main dish
Wholemeal Bread 2 slices
2 or 3

Pulses (eg all types of Peas, Beans and Lentils), Nuts and Nut Butters or Seeds Protein, Energy, Fibre, Iron, Calcium, Other Minerals
Small amounts

Vegetable Oil (eg Flaxseed or Rapeseed Oil, used cold; Olive Oil), Margarine Energy, Vitamin E (Vegetable oils), Vitamin A & D (Fortified Margarine), Essential Omega-3 and Omega-6 Fats (Flaxseed, Soya,Walnut, Hemp)
At Least 1
B12 Fortified Foods (essential if vegan), eg Fortified Soya Milk, Fortified Breakfast Cereal, Yeast Extract (eg Marmite) Vitamin B12
1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet