Vegan diet

To maintain a healthy vegan diet, eat a varied wholefood diet and choose foods from the following food groups on a daily basis:

Cereals e.g. barley, rice, oats, rye, wheat (bread, pasta), etc

Pulses e.g. beans, peas, lentils (cooked, sprouted)

Nuts & Seeds e.g. peanuts, cashews, hazels, walnuts, brazils, nut butters, pumpkins, sesame, sunflower seeds, etc (raw, cooked)

Vegetables (raw, cooked) Fruit (fresh, dried, tinned)

Some vegan sources of key nutrients:

Protein - Wholegrains (e.g. wholewheat flour, bread and pasta, brown rice, oats, rye), nuts (e.g. hazels, cashews, brazils, almonds), seeds (sunflower, sesame, pumpkin), pulses (peas, beans, lentils), soya products (flour, soya milk, tofu, tempeh) Carbohydrates Wholegrains, pulses, potatoes, fresh fruit, dried fruit Fats Nuts and seeds (and their oils), vegan margarine, avocados

Vitamins A - Carrots, spinach, pumpkins, tomatoes, dark greens, vegan margarines

Vitamins B - Nuts, wholegrains, oats, muesli, pulses (peas, beans, lentils), yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit.

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