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Whether you have already made the decision to go vegan or if you are mulling it over, this shopping guide can make it easy for you to get all the nutrition you need from plant-based foods. Saying goodbye to meat, fish, eggs and dairy is easier than you think.
While there are vegan friendly products in most grocery stores, food shopping can still be a chore for many according to Women’s Health Magazine. The key is to keep it simple and stay away from processed foods.
“The more processed a food is, the more time vegans need to spend label-reading to spot ingredients that could be animal-derived,” nutritionist Shanthi Appelö, RD, health and wellness spokesperson for Blue Cross Blue Shield of Michigan, told Women’s Health. “Even foods that seem like they would be vegan may not be.”
Filling your cart with all processed vegan foods are also a big strain on your budget. While ready-made meals are easy for people who work, home-made is healthier and significantly cheaper.
Vegans still have to eat all the foods on the nutritional food pyramid with some tweaks like plant-based proteins instead of meat or fish and substitutes like almond milk instead of dairy. Here’s a basic vegan shopping list that will ensure you eat everything you need and you can tweak it to your taste and food budget. Bon appetit.
Plant-Based Proteins
You need proteins in your diet because they contain amino acids that help maintain your immune function and transport nutrients. One of the essential items that vegans need to eat to get the essential amino acid lysine is three servings of legumes (beans, lentils, and peas) daily. Legumes are also excellent sources of iron which is missing from other plant-based proteins. Eat legumes with vitamin C rich vegetables to increase the absorption of iron.
Tofu and other minimally processed meat substitutes like tempeh made from fermented soybeans or seitan are also good replacements for meat and eggs and are an excellent source of protein according to Healthline. So are seaweed and algae so vegan sushi is a very healthy meal. Nuts and nut butters also contain protein and come with other health benefits.
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Grains and Cereals
Vegans need whole grains, cereals and pseudocereals in their diet. That’s because they are a good source of complex carbs, fiber, iron, B vitamins and minerals. Some are better than others. Spelt and teff contain 10-11 grams of protein and pseudocereals like amaranth and quinoa come very close and are complete proteins. When buying rice, try to stick to brown rice and buy whole wheat pasta instead of white.
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Fab Fruits
Fruits are full of vitamins, minerals, antioxidants, and fiber. Plus, many seasonal varieties like berries are available fresh in the spring and summer. Fill your shopping cart with strawberries, blueberries or any other berry, citrus (oranges, grapefruit, pomelos, lemons, and limes), avocados, bananas, apples, and tropical fruits like dragon fruit or jackfruit.
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Very Veggie
Vegetables are vitamin and mineral rich and help play a protective role against many chronic diseases according to Women’s Health. The best way to get all the nutrients you need is to eat veggies throughout the color groups. Eat red tomatoes, onions, radishes, beets, and peppers. Eat green, the darker the better, like kale, broccoli, brussels sprouts, spinach, bean sprouts, zucchini, and arugula. Enjoy orange squash, pumpkin, carrots, and sweet potatoes. Purple eggplants, cabbage and the purple varieties of carrots, beets, and radishes should be on your plate and don’t forget white veggies like cauliflower, onions and garlic.
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Vegan Dairy
Vegans need calcium fortified plant-based milks and yogurts to replace dairy in their daily diets according to Healthline. You can find dairy substitutes made of soy (soy milk contains a large amount of choline), oats, almonds, and rice at any supermarket. Vegan cheeses are getting easier to find and there’s even soy made ice creams like Tofutti that are terrific for hot weather summer days.
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Oils and Fats
You need to eat healthy fats and oils every day because they help you absorb fat-soluble vitamins like A,D, E, and K advises Women’s Health. Use olive, avocado, walnut, coconut, or soybean oils when you cook. You can also eat olives, nuts, nut butters, and healthy seeds to reap all the benefits of healthy oils
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Nuts and Seeds
Nuts and seeds are very versatile according to Healthline. Nuts and natural nut butters contain protein, and healthy oils, Almonds and walnuts are great for lowering cholesterol and have anti-inflammatory properties.
The best seeds for vegans to eat are hemp, flax and chia. They contain the most amount of protein in the seed category, contain healthy fatty acids like omega-3, and have a host of other benefits. Snack on them, bake with them, sprinkle them on salads, oatmeal, and vegan yogurts.
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Healthy Snacks
Don’t forget to buy yourself some treats too. Organic dried fruits like dates, figs, and cranberries are a tasty snack. Buy popcorn kernels and pop your own. Enjoy nuts and seeds as a healthy afternoon pick-me-up and don’t forget that dark chocolate is vegan and comes with a host of health benefits.
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