The Balance of Good Health
The “Balance of Good Health” advice
given to the general population equally applies to vegetarians. A healthy
diet includes plenty of fruit
and vegetables and starchy foods, moderate amounts of alternatives to meat
and fish, and moderate amounts of dairy produce or alternatives, and small
amounts of foods containing fat and sugar.
The following advice need not be strictly adhered to every day, but
as long as the general diet essentially follows the guidelines outlined
a balanced and healthy diet should be achieved.
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 Fruit
and Vegetables
5 portions daily
Fresh, frozen, juiced, canned or dried fruit and vegetables. Supply in
particular vitamins, minerals and fibre.
 Bread,
other cereals and potatoes
5 portions daily.
Make these starchy foods the basis of most meals. Try to include wholemeal
or wholegrain versions when possible. Avoid adding too much fat. Supply
carbohydrates, fibre, protein and some vitamins and minerals.
 Alternatives
to meat and fish
2-3 portions daily.
Include a variety of pulses, nuts, seeds, eggs and other soya, mycoprotein
and wheat proteins in the diet to ensure adequate intakes of protein,
minerals and vitamins.
 Milk
and dairy products
2-3 portions daily
Good sources of calcium, protein and some vitamins. If avoiding dairy
foods, choose fortified soya, rice or oat drinks or ensure other foods
high in calcium are included.
 Foods
containing fat, foods containing sugar
0-3 portions daily.
Although some fat is needed in the diet, eat these foods sparingly, and
look out for low fat alternatives.
A portion size equates to, for example, a slice of bread, an apple, a glass
of milk or two tablespoons of baked beans.
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