• About Vivienne
  • Services
  • Events
  • Contact
  • radio interviews 2020
  • Covid 19 and nutrition
  • links to good plant based website
  • The Whys and a Guide to plant based eating- getting started
  • Radio interview
  • Peace Train Rap
  • Recipes
  • Tip Sheets
  • Resources
  • Articles
  • Blog
  • Menu

Vivienne Aronowitz

Discover Your Healthiest Self
  • About Vivienne
  • Services
  • Events
  • Contact
  • radio interviews 2020
  • Covid 19 and nutrition
  • links to good plant based website
  • The Whys and a Guide to plant based eating- getting started
  • Radio interview
  • Peace Train Rap
  • Recipes
  • Tip Sheets
  • Resources
  • Articles
  • Blog

Shopping Guide for Plant-Based Eating

October 13, 2016 in tip sheets

Here's my handy list of good things to look for at the grocery store.

These items are listed because they met the guidelines listed below at the time of review.  Other items not listed may also meet the criteria indicated.  

It is always good idea to read labels and especially pay attention to the portion sizes listed. 

 

< means less than

> means more than

 

Cereals: 3gms+ fiber, 8gms sugar 

Bread: 3gm+ fiber

Nutrition Bars: <180 Cals, 

<12gm sugar, >2gm fiber

Sodium: <700mg for whole meal

No hydrogenated fat

 

FRESH PRODUCE 

This is the best shopping section to focus on! Buy the bulk of your groceries here.

Buy locally grown  and shop Farmer’s Markets when possible.

All—especially fruits and veggies with deepest colors: yellow, orange, green, purple, blue and red.

 

CANNED FRUITS AND VEGETABLES

Tomatoes- sun dried, whole, pureed. S&W Products: paste, stewed, sauce

Victoria Marinara, Low sodium V 8. 

Corn, green beans, peas, mushrooms. 

Beans-kidney, black, red, garbanzos, no fat refried, baked, Tasty Bite lentil.

Fruit- use no sugar added or lite syrup.  Applesauce, pears/peaches/fruit cocktail in juice, diced fruit cups, 

mandarin oranges, pineapple.

 

REFRIGERATED OR SHELF-STABLE FRUIT

peaches, applesauce, grapefruit.

 

NUTS 

(raw&unsalted, small amounts)

Walnuts, pecans, almonds, pine nuts

Mac nuts, Plain nut or seed butter

Cashew crunch.

 

JARRED VEGETABLES

4 bean salad, marinated mushrooms,olives

Marinated Artichokes, peppers, sundried tomatoes

 

DRIED FRUIT W/O SUGAR(SMALL AMOUNTS)

Raisins, Plums, mixed fruit, apricots, figs, dates 

 

VEGETARIAN PROTEIN

Tofu, Tempeh, Boca Burger, hummus (deli), fresh veggie burgers, fresh tortellini

 

CANNED  ready to eat PROTEIN ITEMS

lentil and bean soups, vegetable soups and broths

 

DRY GRAINS AND BEANS 

Whole wheat pasta, brown rice, millet, buckwheat

Quinoa, pinto beans, chick peas, black beans

 

CEREALS

(less sugar, more fiber)

Fiber 1, Cheerios, Autumn wheat, Honey Sunshine, Coaches Oats

Quaker oats (regular and instant plain).

 

CEREAL/PROTEIN BARS

(fiber, lower sugar)

Fiber one, Nature Valley, Full Bar, Nutrigrain, Detour, Clif Bar Kid.

 

SNACKS/CRACKERS

(lower fat & calories, fiber)

Wasa, Finn crisp, Akmak, multi grain.

 

OILS, CONDIMENTS AND DRESSINGS

(lower salt)

Olive or coconut oil, expeller pressed non GMO nut or seed oil for cooking

vinegars, Bragg's Liquid Aminos, Mango salsa, Pesto, lemon juice

lite dressing- Annie’s or other.

 

SEAWEED SNACKS 

 

FROZEN FRUITS ( NO SUGAR ADDED)

Mixed Berries, Festival Blend, strawberries, blueberries, blackberries, cherries, mango

FROZEN VEGETABLES

Stir fry mix, Normandy, green beans, edamame, corn.

FROZEN ENTRÉES

(lowest fat and salt)

Amy's Burritos and Enchiladas

NON-DAIRY YOGURT

(plain or lowest sugar)

Coconut, almond or soy-based options available

BREAD

Flatout wraps, corn and low-carb tortillas, Milton's Original Multigrain, Ezekial, Orowheat sandwich thins

NON-DAIRY MILK PRODUCTS

Almond milk (sugar free), soy milk, coconut milk, hemp milk

NON-DAIRY CHEESES

Daiya, Follow Your Heart, or Tofutti shredded cheese options, or cream cheeses, nut cheeses

FROZEN AND CHILLED DESSERTS

(lowest sugar and fat)

Sorbets, Chloe's fruit-based soft serve bars, fruit.

READY-TO-EAT ITEMS

Salads: use half the dressing. Omit the toppings (cheese, bacon, croutons)

Veggie packs, fruit bowls

Tags: guides
Prev / Next

RECIPES

  • October 2016
    • Oct 14, 2016 Kabocha Squash/Pumpkin Salad Oct 14, 2016
    • Oct 14, 2016 Megadarra | A Middle Eastern Rice and Lentil Dish Oct 14, 2016
    • Oct 14, 2016 Lentil and Tomato soup Oct 14, 2016
    • Oct 14, 2016 Chickpea (Garbanzo) Stew Oct 14, 2016
    • Oct 14, 2016 Yam Brownies Oct 14, 2016
    • Oct 14, 2016 Mala’ai Salad Dressing Oct 14, 2016
    • Oct 14, 2016 Mala’ai Zucchini Carpaccio Oct 14, 2016
    • Oct 14, 2016 Cabbage Salad Oct 14, 2016
    • Oct 14, 2016 Easy Peanut/Almond Sauce Oct 14, 2016
    • Oct 14, 2016 Seasoned Tofu Oct 14, 2016
    • Oct 14, 2016 Curry Lentil Soup Oct 14, 2016
    • Oct 14, 2016 Orange Lentil Soup Oct 14, 2016
    • Oct 14, 2016 Tortilla soup Oct 14, 2016
    • Oct 14, 2016 Carol’s Chili Oct 14, 2016
    • Oct 14, 2016 Veggies with Soba Noodles and Peanut-Miso Sauce Oct 14, 2016
    • Oct 14, 2016 Vegan Carrot Cake Oct 14, 2016
    • Oct 14, 2016 Balsamic Reduction Oct 14, 2016
    • Oct 14, 2016 Steamed or roasted vegetables with pureed white bean sauce Oct 14, 2016
    • Oct 14, 2016 Salad Greens with roasted winter squash and feta cheese. Oct 14, 2016
    • Oct 14, 2016 Spring Oatmeal Oct 14, 2016
    • Oct 14, 2016 Coconut Quinoa Cereal Oct 14, 2016
    • Oct 14, 2016 Kale and Quinoa Pilaf Oct 14, 2016
    • Oct 14, 2016 Unfried Rice Oct 14, 2016
    • Oct 14, 2016 Red Lentil- Sweet Potato/Pumpkin Soup Oct 14, 2016
    • Oct 13, 2016 Corn and Bean Salad Oct 13, 2016
    • Oct 13, 2016 Spicy Chickpeas Oct 13, 2016
    • Oct 13, 2016 Banana Muffinettes Oct 13, 2016
    • Oct 13, 2016 Sesame Noodles with Bok Choy + Edamame Oct 13, 2016

Tip Sheets

  • October 2016
    • Oct 13, 2016 Make Those Snacks Count for Health Oct 13, 2016
    • Oct 13, 2016 How to Set Smart Resolutions Oct 13, 2016
    • Oct 13, 2016 Tips to Boost Your Metabolism and Reduce Calorie Intake Oct 13, 2016
    • Oct 13, 2016 Healthy Thoughts For Your Day Oct 13, 2016
    • Oct 13, 2016 How Much Salt? Oct 13, 2016
    • Oct 13, 2016 Thriving With Diabetes Oct 13, 2016
    • Oct 13, 2016 Guide to Healthy Restaurant Eating Oct 13, 2016
    • Oct 13, 2016 Guide to Healthy Party Eating Oct 13, 2016
    • Oct 13, 2016 Shopping Guide for Plant-Based Eating Oct 13, 2016
    • Oct 13, 2016 My Healthy Eating Guidelines Oct 13, 2016

BLOG POSTS

Featured
The Language of Food
Articles
The Language of Food
Articles
Articles