Dairy
- 3 servings of dairy produce e.g. milk, yogurt, cheese
- Or dairy alternatives such as plant-based milks, almond/coconut/soya yogurts and vegan cheeses
Portion size = one cup of milk, one yogurt or one (matchbox size) piece of cheese. Each portion provides approx. 200mg calcium.
Portion size = for dairy alternatives varies according to their calcium content and fortification. It is important to choose calcium-enriched sources if you do not eat dairy products.
Protein
- 2-3 servings of protein-rich foods e.g. fish (particularly oily), chicken, turkey, eggs and small amounts of red meat
- Plant-based proteins such as legumes (as tolerated), nut and seeds, pea protein, quorn, spirulina, tempeh, soya and tofu
Portion size = palm of hand for protein, two eggs, ¾ cup of legumes, nuts and seeds (40g) and soya/tofu 100g.
Fluids and Fibre – The Two Fs
It is important to include adequate amounts of plant-based unrefined fibre in your diet but it is equally important to ensure that you’re drinking enough fluids along with the fibre. Eating the right amount of fibre can be a bit of a balancing act.
We recommend drinking 1.5-2 litres of fluid daily and water is best, along with herbal teas. All non-caffeinated fluids can contribute to your fluid intake for the day but alcohol does not count toward your daily fluid intake.
Tip: check your urine throughout the day, if it’s clear (except first thing in the morning), then this suggests you’re well hydrated.