The scientist scientific/nutritional bobs that work for the EFSA (the European Food Standards Authority) have recommended a % system when recipes or products you buy in shops have a 'rich' or ‘good’ source of nutritional benefits.

For any food to qualify as a source is must contain a certain % of the vitamin or mineral per serving.

A Rich source, it must exceed at least 30% DV (Recommended Daily Value).
A Good Source, it must exceed at least 15% DV (Recommended Daily Value).
If the food has less than 15% but more than 0% it is only a source.

understanding our icons

We’ve included the % measurements within our recipes and display icons in ‘Green’ for a rich source or ‘Grey’ for a good source.
Here’s what the icons mean and some background knowledge for each.

'5' a day

If a recipe contributes to your 5 a day we’ll display one of these icons   –
ICONS  1/5 2/5 3/5 4/5/ 5/5

The government thought 5 a day is more palatable, but it goes without saying, more is always better.
Five a day is based on the World Health Organization guidelines, as they believe five portions are a reasonable amount for most people, but it goes without saying more is always better.

Fruit and vegetables are part of a healthy, balanced diet, so it’s important that we eat enough of them. The aim is to get a least five portions of a variety of fruit and vegetables every day. That’s five portions of fruit and veg in total, not five portions of each.
As a rough guide, one portion is the amount you and your children can fit in the palm of their hand.

For example,  I can fit 3 broccoli spears in my hand whilst my daughter (4) can fit 1 – so we both get 1 of our 5 a day in green veg.

healthy tummy

When a recipe contains probiotics or prebiotics we’ll show the Healthy tummy icon.

Did you know that we are made up of mostly microbes, over 100 trillion of them?! These are tiny living microorganisms which include bacteria, viruses and fungi. Together they make up something that is called our microbiome and the majority of them live in our gut. These friendly bacteria help us to digest and absorb nutrients from our food, regulate our immune system, kill off ‘bad’ bacteria and can make some vitamins, such as vitamin K, all in all, playing a very important part in our general health.

More on probiotics & probiotics.

vitamins & minerals

If a recipe has a ‘rich’ or ‘good’ source of any vitamin or mineral we will show these following icons.

Vitamins and minerals have many overlapping benefits, but we have picked one main feature for each.

healthy vision

A – The healthy vision vitamin.

Vitamin A plays a very important role in maintaining healthy vision. It also helps keep our cells and skin in good shape as well as maintain a strong immune system and is also important for growth and development. It comes in two forms: retinol which is found in meat and dairy products or beta-carotene, which the body converts to vitamin A. Beta-carotene foods contain pigments that give plants their bright red, orange and yellow colours.

Best sources for foods containing retinol form of Vitamin A:

Eggs, oily fish, liver, butter, cheese, whole milk.

Beta-carotene foods:
Carrots, red peppers, squash, sweet potatoes, mangoes, green leafy vegetables, apricots.

good energy

B’s –  The good energy vitamins

There are many B vitamins: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5, B6, B12, biotin, folic acid and the lesser known choline.

B Vitamins work collectively and individually doing different functions. Their main job though is to provide the body with energy by converting carbohydrates, proteins and fats to glucose, which the body burns to make energy. They are also crucial in maintaining the normal function of the nervous system and forming healthy red blood cells, as well as keeping our skin, hair, mouth, eyes and liver healthy.

All of the B vitamins should be easily obtained in our diet except for B12, see under ‘B12’ for more information.

good health

B1 (Thiamine) – The good health vitamin.

B1 is great for growth and overall good health. It helps convert food into energy and is vital in keeping the nervous system healthy.

Seeds, whole grains, soya beans, peas, eggs.


B2 (Riboflavin) – The growth vitamin.

B2 is great for growth and overall good health.
It helps with healthy hair, skin and eyes and also helps convert food into energy.

Liver, almonds, eggs, mushrooms, whole grains, organ meats, nori seaweed, green leafy vegetables.

good energy

B3 (Niacin) – The good energy vitamin.

B2 is great for growth and overall good health.
It helps with healthy hair, skin and eyes and also helps convert food into energy.

Brown rice, meat, fish, whole grains, peanuts, pine nuts.

stress free

B5 (Niacin) – The stress free vitamin.

B5 is often considered the ‘anti-stress’ vitamin, vitamin B5 helps the adrenal glands function properly and contributes to normal mental performance and the reduction of tiredness and fatigue. Like the other B vitamins, it also helps to convert food into energy. It will also regulate and produce hormones and red blood cells. Whilst we can make it in our gut, it’s also widely available in many foods.

Meat, liver, egg yolk, mushrooms, avocados, broccoli, whole grains and yeast.

good mood

B6 – The good mood vitamin.

B6 helps the body to use and store energy from foods as well as helping to make haemoglobin, which helps our red blood cells carry oxygen around the body. It helps to regulate our moods, keeps our immune system working properly and helps keep our blood pressure steady.

Chicken, turkey, tuna, salmon, brown rice, bananas, tofu, potatoes, beans and pulses.


B7 (Biotin) – The glow vitamin.

B7 is needed for healthy skin, bones and hair. It also helps the body metabolise carbohydrates, fats and protein to make energy. We can make this in our body, so we rarely need to worry about obtaining enough of this vitamin.

Almonds, sweet potatoes, eggs, oats, onions and whole grains.


Choline – The memory vitamin.

Choline is great for your memory and mood. One of the lesser known B vitamins, it’s important for a healthy brain and nervous system. It is very important for our body to convert fats to energy in the body.

Milk, eggs, salmon, liver, cauliflower, beans.


B12 – The wellbeing vitamin.

B12 plays a key role in how your body creates energy. It keeps your cells happy, healthy and keeps you energised and helps maintain your general wellbeing. This is a key one for vegetarians and particularly vegans to look out for as it’s only found in animal products. So vegans will need to look at taking supplements, as may vegetarians.

Meat, fish, cheese, eggs, milk and some fortified foods such as cereals and some milk.

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