What does this book cover and who is it for?

Which ‘plant foods’ should I be eating and how much?

Plant food should make up the majority of our diet, with a limited amount of animal foods. The WCRF recommends eating at least 400g (14oz) of fruit and non-starchy vegetables a day, which equates to a minimum of 5 portions or ‘5-a-day’. Fresh, frozen, dried and canned in water or natural juices all count towards your ‘5 a day’. Limit fruit juice to unsweetened varieties and only one glass a day. Limit dried fruit to 1 tablespoon a day (30g). Pulses e.g. lentils, peas and beans, also count towards 1 portion of your ‘5-a-day’ and are also a great source of fibre and protein.

Different types of fruit and vegetables contain different vitamins, minerals and phytochemicals and that is why including a variety of these foods is so important. A good rule of thumb is to include a range of different coloured fruit and vegetables in your daily diet. This will help to ensure you are eating a range of different vitamins and minerals.

One portion of fruit and vegetables is roughly 80g weighed (2 1/2 – 3 oz). Examples of 1 serving are listed below:

• 3 heaped tablespoons cooked vegetables e.g. carrots, parsnips, broccoli • 1 cereal bowl of salad leaves e.g. lettuce, rocket • 1 slice of a large fruit e.g. melon • 1 medium whole fruit e.g. apple, banana, orange • 2 small whole fruits e.g. plums, kiwis, mandarin orange • 1-2 handfuls berries e.g. strawberries, raspberries, blueberries • 3-4 heaped tablespoons of cooked or canned pulses e.g. beans, peas or lentils • 1 tablespoon of dried pulses e.g. dried lentils, dried chickpeas

Starchy vegetables (e.g. potatoes, sweet potatoes, yam), grains (e.g. rice, quinoa or oats) and anything fruit flavoured (or containing added sugar or salt) (e.g. fruit jams, olives) do not count towards your 5-a-day.

Aside from fruit, vegetables and pulses, our plate should contain healthy grains and cereals e.g. rice, oats, pasta, bread, couscous and unsweetened breakfast cereal. We should always choose wholegrain or brown varieties over ‘white’. It is important to limit processed grains and cereals as these can be high in fat, sugar and salt.

As a rule of thumb, at mealtimes a minimum of ¾ of our plate should be made up of wholegrains, fruit, vegetables and pulses. The remaining ¼ (or less) should contain lean meats, fish or other protein foods. See the photo below as an example of how your plate should look at mealtimes. Meat has traditionally been the centre of Irish meals; however we need to rethink the way we plan our meals and start centring our dishes on plant foods rather than animal foods. This change will greatly help to reduce our risk of many different cancers and will reduce overweight/obesity.

3/4

(or more) wholegrains, vegetables, fruit and pulses

1/4

(or less) meat, fish and other protein foods