Table 3.

Recommendations for food selection with food groups and subgroups.

Food Groups and Subgroups	Practical Recommendations
1. Grains and derivatives, tubers, and legumes	- Whole grain cereals should be chosen over refined grains.Some breakfast cereals are fortified with vitamin D and vitamin B-12.Soaking and sprouting grains and legumes before cooking them may improve iron and zinc bioavailability; a similar effect may occur with sour leavening (sourdough bread).
2. Soy products and fortified plant drinks	Soy products count as half portion of the plant protein-rich group. If soy products are not consumed, the intake of legumes and/or plant protein-rich products should be increased. It is advisable to select calcium-fortified plant drinks; it is desirable but not essential if they are also fortified with vitamins D and B12.
3. Plant protein-rich group	Although some foods of this group are fortified with vitamin B-12, daily or weekly supplementation according to guidelines is recommended.It is advisable to select vegan burgers, sausages, and other vegan meats that are made using unsaturated fats and that have a low salt content.
4. Vegetables: cruciferous and other vegetables	If fortified plant drinks are not consumed, it is advisable to increase the number of portions of cruciferous vegetables (as well as calcium-rich nuts and seeds—chia, sesame, almonds) and calcium-set tofu.It is advisable to include carotenoid-rich vegetables regularly (sweet potato, carrot, pepper, spinach, pumpkin) as they are the main source of vitamin A in vegan diets.
5. Fruits: fresh and dried	Dried fruits are especially valuable in children and adolescents with higher caloric requirements, and as they are also a good source of vitamins and minerals are preferable to baked products or sweets.
6. Oils, nuts, seeds and spreads	Olive and rapeseed oils should be chosen over sunflower, soy and other n-6 rich vegetable oils. At least half to one portion in this group should be rich in n-3 fatty acids.Two portions of seeds or nuts count as one portion of legumes in terms of protein content.If plant drinks are not calcium-fortified, it is advisable to include one extra portion of sesame seeds or sesame paste (tahini).
7. Occasional foods:Sugars and baked products	Sweets and baked products are not essential and should be consumed in moderation (not more than one portion per day). Baked products and pastries would count as one portion of the grain group plus one portion of oils, seeds, nuts and spreads; however, their nutritional value in terms of micronutrients is much poorer.If plant drinks are sweetened they count as a portion of sugar.