What to Eat Each Day for Health

No. of Servings	Foods	Healthy Portion Size	To Provide
At Least 5	Fruit & Vegetables to include: Dark Green Leafy Vegetables, Orange Vegetables, Fresh Fruit, Dried Fruit		Folate, Calcium, Vitamin A, Vitamin C, Fibre, Iron
	Fresh Fruit	1 medium piece the size of a tennis ball
	Dried Fruit	1 - 1 1/2 tablespoons or 1 golf ball
	Green or Root Veg	2-3 tablespoons or 1/2 tennis ball
	Salad Veg	80g or 1 large cereal bowl
3-4	Cereals & Grains (Eg. Wholemeal Pasta, Brown Rice, Oats, Wholemeal Bread etc)		Energy, Fibre, B Vitamins, Calcium, Iron, Protein
	Cooked Brown Rice	2-3 heaped tablespoons or 1/2 teacup
	Breakfast Cereal	25g or 1 regular sized cereal bowl
	Wholemeal Pasta	1 cup (cooked) as side dish or 2 cups as main dish
	Wholemeal Bread	2 slices
2 or 3	Pulses (eg all types of Peas, Beans and Lentils), Nuts and Nut Butters or Seeds		Protein, Energy, Fibre, Iron, Calcium, Other Minerals
Small amounts	Vegetable Oil (eg Flaxseed or Rapeseed Oil, used cold; Olive Oil), Margarine		Energy, Vitamin E (Vegetable oils), Vitamin A & D (Fortified Margarine), Essential Omega-3 and Omega-6 Fats (Flaxseed, Soya,Walnut, Hemp)
At Least 1	B12 Fortified Foods (essential if vegan), eg Fortified Soya Milk, Fortified Breakfast Cereal, Yeast Extract (eg Marmite)		Vitamin B12
1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet