What I need each day for good health

Have you ever wondered what you need to eat each day? How much protein and carbohydrate should you get? What types of fat do you need and where can you get them? This handy chart will answer all your questions. It tells you what you need, how much you need and where you can get it – it’s got the lot!

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


What to eat each day

No. of ServingsFoodsHealthy Portion SizeTo Provide
8-10Fruit & Vegetables to include: Dark Green Leafy Vegetables, Orange Vegetables, Fresh Fruit, Dried FruitVitamins such as Beta Carotene (makes vitamin A), Vitamins B2, B3, B5, B6, B9 (Folate), Vitamin C, Vitamin E, Vitamin K
Minerals/trace elements such as Calcium, Iodine, Iron, Magnesium, Manganese, Phosphorus, Potassium
Fresh Fruit1 medium piece the size of a tennis ball
Dried Fruit1 – 1 ½ tablespoons or 1 golf ball
Green or Root Veg2-3 tablespoons or ½ tennis ball
Salad Veg80g or 1 large cereal bowl
3-4Cereals & Grains (eg. Wholemeal Pasta, Brown Rice, Oats, Wholemeal Bread, Rye, Buckwheat etc)Vitamins such as B1, B2, B3, B5, B6
Minerals/trace elements such as Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc
Cooked Brown Rice2-3 heaped tablespoons or ½ teacup
Breakfast Cereal25g or 1 regular sized cereal bowl
Wholemeal Pasta1 cup (cooked) as side dish or 2 cups as main dish
Wholemeal Bread2 slices
2 or 3Pulses (eg all types of Peas, Beans and Lentils), Nuts and Nut Butters or SeedsVitamins such as B1, B2, B3, B5, B6, B9
Minerals/trace elements such as Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc
Peas, Beans and Lentils½ cup (cooked)
Nuts2 tablespoons or a small handful
Small amountsVegetable Oil (eg Flaxseed, Hemp Seed or Rapeseed Oil, used cold; Virgin Olive Oil for cooking, MargarineVitamins such as Vitamin E (Vegetable oils), Vitamins A & D (Fortified Margarine)
Essential Omega-3 and Omega-6 Fats (Flaxseed, Soya, Walnut and Hemp Oils)
At Least 1B12 Fortified Foods (essential if vegan), eg Fortified Soya Milk, Fortified Breakfast Cereal, Yeast Extract (eg Marmite)
Or a B12 Supplement
Vitamin B12
1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet


Tips on healthy eating

Every Day Think Colour!

Think rainbow and brighten your meals. The chemicals that give foods their beautiful colours are also what protect your health! So take a few minutes to add colour to every meal. Here are a few ideas:


  • Add berries, banana and ground cinnamon to your cereal
  • Make a smoothie using berries, any other fruit and ground nuts with soya milk
  • Add grilled tomatoes to mushrooms on wholegrain toast

Girls and vegetablesLunch

  • Add salads with a vibrant mix of colours – eg rocket leaves; sliced mango; cranberries, pear; walnuts; yellow pepper, sweetcorn
  • Add tomatoes and watercress to your usual sandwich
  • Add more veg and any peas/beans/lentils to your soup
  • Avocados are very nutritious – try with grated carrot and tomato on wholegrain bread

Evening Meal

  • Add extra vegetables and any peas/beans/lentils to casseroles, pasta, curries and rice dishes
  • Eat at least two portion of vegetables with your main meal


  • Snack on a high protein food such as mixed unsalted nuts or seeds with fresh or dried fruit – any you enjoy. (The protein slows down the release of the fruit sugars and that’s what your body and brain loves!)
  • Raw carrots, broccoli or celery dipped in hummus or guacamole
  • Handful of cherry tomatoes
  • Fresh fruit or fruit smoothies
  • Fresh fruit and soya yoghurt
  • Rye crackers and hummus or a vegan spread with vegetables
  • Fruit and nut snack bars

Rainbow Reminder: The more colours you add to your food – the more health boosting nutrients you eat!


Every Day Think Smell!

Herbs and spices are packed with antioxidants which fight many diseases including heart disease, strokes, diabetes, some cancers and some of the effects of ageing. You only need small amounts of herbs and spices to boost the flavour of your food and your health. Use what you enjoy, here are a few examples: Black pepper, caraway, cardamom, cayenne, chilli pepper, cinnamon, coriander, cumin, garlic, ginger, juniper berries, mustard, nutmeg, oregano, peppermint, rosemary, sage, saffron, turmeric, thyme.



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