2 tbsp tahini (50g)
1 tbsp lemon juice (15ml)
Pinch of smoked paprika
2 large wholemeal pitta bread, toasted and cut into strips (120g)
Energy from food is required to maintain all your body's processes and daily activities. It is set at 2000kcal per day for the average UK woman. Some men and active individuals may require more calories in their diet to meet their energy needs.
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue, and can also serve as a fuel source. Non-meat sources of protein are eggs, pulses including beans, lentils and peas.
Dietary Reference Value (DRV) 45g
Fat is needed by our body in small amount to help it work normally and it helps us absorb vitamins A, D and E. There are two main types of fats in food, saturated fat and unsaturated fat. Too much fat in our diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease.
Estimated Average Requirement (EAR) 77.8g
Fat is needed by our body in small amount to help it work normally and it helps us absorb vitamins A, D and E. There are two main types of fats in food, saturated fat and unsaturated fat. Too much fat in our diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease.
Estimated Average Requirement (EAR) 24.4g
Carbohydrates, provide the body with energy and excess can be converted into fat. The Carbohydrates include starches and sugars.
Estimated Average Requirement (EAR) 266.7gg
Sugar is a source of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.
Average daily intake over the course of the meal plan 90g
Fibre is an important part of a healthy balanced diet and is only found in food that comes from plants. Eating wholegrain cereals and plenty of fruit and vegetables can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.
Daily non starch polysaccharide (NSP) amount 18g
Sodium is a component of salt (also known as sodium chloride) which is needed to help keep the level of fluids in the body balanced. You should have no more than 6g of salt (2.4g of sodium) a day. Too much salt is linked to an increase in blood pressure (hypertension), which raises your risk of a stroke and heart attack.
Dietary Reference (DRV) Value 2,400mg
© The Vegetarian Society
