Prison Catering
Information

Nutritional Requirements

As a general guide food from the groups listed below should be eaten every day to provide a solid foundation for a vegan diet. Increased servings may be needed according to energy requirements. Any margarine used should be non-hydrogenated. Rapeseed oil is preferred to sunflower, safflower, soy or sesame oil as it provides a better balance of types of fat, including omega-3 fats.

	Food Group	Daily Amount¹	What It Provides	Suggestions
	Vegetables	2+, 115g [4 oz]	vitamins, minerals, protein, fibre, antioxidants	broccoli, cabbage, spring greens, spinach, butternut squash, carrots, peppers, tomatoes, pumpkin, kale
	Fruit	3+, large pieces²	vitamins, minerals, fibre, vitamin C to help absorb iron	apples, oranges, pears, bananas, kiwi and other seasonal fruits
	Nuts/Seeds	1-2, 30g [1 oz]	protein, oils, minerals, fibre	almonds, walnuts, cashews, hazelnuts, peanuts, brazil nuts, pumpkin and sunflower seeds
	Oils	as required for cooking	energy, oils	unhydrogenated rapeseed oil
	Whole grains & root vegetables	2+, 115g [4oz]	energy, protein, vitamins, fibre	pasta, oats, bread, rice, millet, quinoa, buckwheat, barley, bulgur wheat, corn, potatoes, sweet potatoes, parsnips
	Pulses	1+, 115g [4 oz]	energy, protein, minerals, fibre	peas, lentils, chickpeas, kidney beans, baked beans, soya products

¹ Daily amounts are given as number of servings followed by serving size, for cooked foods serving sizes are given as cooked weights.

² Each piece of fruit should be around 100g, e.g. one orange, banana or apple. For smaller fruits a serving should be sufficient pieces to make up 100 g, e.g. 2 nectarine oranges or about thirty grapes.

Key Nutrients

It is especially important to ensure that adequate amounts of calcium, B12 and iodine are provided in a vegan diet.

	Key Nutrient	Daily Amount	What It Provides	Suggestions
	Calcium	700-1200mg	mineral used in the formation of bones and teeth	Intake can be provided by the following: 3½ litres per week of fortified soya milk [containing at least 120mg per 100ml] tofu prepared with calcium sulphate [see label for calcium content] green leafy vegetables, such as kale or spring greens [approximately 150 mg per 100g] vegan calcium supplement Note that calcium from spinach is poorly absorbed
	Vitamin B12	3+ µg	used in growth, cell division, health of nervous system	Fortified foods or supplements, for example any of the following: 25g per week of a yeast extract fortified with 50µg of B12 per 100g 600ml per day of soya milk fortified with ½ µg B12 per 100ml 1 daily B12 tablet containing at least 3 µg B12
	Iondine	150 µg	important to avoid thyroid disease	While ideal intakes can be achieved by careful use of seaweed it may be more convenient and reliable to provide a supplement such as VEG 1*

* Available direct from The Vegan Society at a discount rate to prisons.