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 Servings||Serving Amount ||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 pieces ||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|
 For cooked foods serving sizes are given as cooked weights.
 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.
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:
|Vitamin B12||3+ μg||used in growth, cell division, health of nervous system||Fortified foods or supplements, for example any of the following:
|Iodine||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)|