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!


5-8Fruit & Vegetables to include: Dark Green Leafy Vegetables, Orange Vegetables, Fresh Fruit, Dried Fruit

Vitamins 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 Wholwheat Pasta, Wholemeal Bread, Brown Rice, Oats, Rye, Buckwheat)Vitamins such as B1, B2, B3, B5, B6

Minerals/trace elements such as Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc


Cooked Brown Rice5-6 tablespoons or 1 teacup
Breakfast Cereal1 regular sized cereal bowl
Wholemeal Pasta1 cup (cooked) as side dish or 2 cups as main dish
Wholemeal Bread2 slices
2 or 3Pulses (Lentils, Beans, Chickpeas, Soya and products made from them),
Nuts and Nut Butters or Seeds
Vitamins such as B1, B2, B3, B5, B6, B9

Minerals/trace elements such as Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc

Healthy Fats

Peas, Beans and Lentils½-1 cup (cooked)
Tofu, Soya-based Meat Alternatives or Beanburgers100 g
Nuts (unsalted)2 tablespoons or a small handful

Vegetable Oil (eg Flaxseed, Hempseed or Virgin Olive Oil, used cold; Rapeseed Oil for cooking

Vegetables Margarines

Best for omega-3 fats:
½ tablespoon flaxseed oil or
2 tablespoons of ground flaxseeds
Vitamin E (Vegetable Oils), Vitamins A & D (Fortified Margarine)


Essential Omega-3 and Omega-6 Fats (Flaxseed, Soya, Walnut and Hemp Oils)


Ideally, everyone should take a B12 supplement
providing 50 micrograms daily or 2,000 weekly. You can
also top your intake up with B12 Fortified Foods, eg
Fortified Plant Milk, Breakfast Cereal, Low-Sodium Yeast

Vitamin D is produced by sunlight on the skin in
summer months. In winter, if you live in the UK take a
daily supplement

Vitamin B12

Vitamin D

1.5 litres of water per day (six to eight glasses) to be consumed
(All teas, plant milks, home made smoothies etc count. Juice can contribute but as it contains sugar,
you should limit consumption to no more than one 150ml glass a day)

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 flaxseeds to your cereal. Sprinkle with cinnamon to sweeten
  • Make a smoothie using berries, any other fruit and unsalted nuts with soya or almond 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, berries, 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 veg and any peas/beans/lentils to casseroles, pasta, curries and rice dishes
  • Eat at least 2 types of veg with your main meal


  • Snack on a high protein food such as mixed unsalted nuts or seeds with fresh or unsweetened 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 or celery dipped in hummus or guacamole
  • Handful of cherry tomatoes and oatcakes

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, stroke, 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’s a few examples: Black pepper, caraway, cardamom, cayenne, chilli
pepper, cinnamon, coriander, cumin, garlic, ginger, juniper berries, mustard, nutmeg, oregano, parsley, mint, rosemary, sage, saffron, turmeric and thyme

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