Important Vegan Eating Tips

Try to consume at least five servings of fruit and vegetables each day, with a portion of approximately 80g.

Include starchy carbohydrates in your meals and opt for wholegrain options.

Regularly consume a variety of plant-based proteins and include them in most of your meals.

Consume two servings of calcium-rich foods daily, such as 200ml of fortified plant-based milk, 200g of fortified soy yogurt, 70g of calcium-set tofu, or two slices of calcium-fortified bread.

Eat walnuts or omega-3 seeds daily. Choose unsaturated, dairy-free spreads like rapeseed or olive oils, and use sparingly.

Maintain hydration by drinking 6-8 glasses of water daily, along with sugar-free tea, coffee, and unsweetened milk alternatives. Limit fruit juice and smoothies to 150ml per day.

Eat fewer foods with added fat, sugar, and salt.