Half a plate of veg
Most adults need 5 to 6 serves of vegetables a day. A serve is half a cup of cooked vegetables or one cup of salad leaves.
Source: NHMRC, Eat For Health
1Eat more plants
real food. plants only!
Fruit, vegetables, beans and grains. Simple vegan recipes and plain facts, each one traced to a public source.
Four plain rules
Two fruit a day
Two serves of fruit a day for adults. A serve is one medium banana or orange, two small kiwi fruit, or a cup of diced fruit.
Source: NHMRC, Eat For Health
2Beans every day
Chickpeas, lentils and beans count twice: as a vegetable, and as a protein food alongside tofu and nuts.
Source: NHMRC, Eat For Health
3Sort your B12
Plant foods are not a reliable source of vitamin B12. Vegans need B12-fortified foods or a supplement.
Source: NIH Office of Dietary Supplements
4Recipes
Short ingredient lists, supermarket staples, honest times. All plants.
Lemon chickpea salad
A can of chickpeas, a few vegetables and a lemon.
Red lentil soup
Red lentils need no soaking and melt into a thick, golden soup.
Turmeric tofu scramble
Crumbled firm tofu, golden with turmeric, with spinach and cherry tomatoes on toast.
The big fruit bowl
Everything on the poster, cut up in one bowl.
Sweet potato buddha bowl
Roast sweet potato and chickpeas on one tray, pile them on rice and greens, and pour over a quick tahini dressing..
Mango green smoothie
Frozen banana makes it thick, mango makes it sweet, and you cannot taste the spinach.
Three-bean chilli
Three cans of beans, two of tomatoes, and a spice drawer.
Peanut noodles
Rice noodles in a five-minute peanut sauce, with edamame for protein and carrot for crunch..
The foods
What is in them, per 100 g, from the USDA food database, and what to do with them.
Kiwi fruit
More vitamin C per 100 g than an orange.
Mango
Cut it hedgehog-style: score, flip, eat.
Watermelon
About 91% water by weight.
Avocado
Most of its energy comes from fat, mostly monounsaturated.
Banana
One medium banana is one serve of fruit.
Orange
One medium orange is one serve of fruit.
Pineapple
A ripe one smells sweet at the base.
Strawberries
Wash just before eating, not before storing.
Posters
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