Vegan
shopping list
A
good
habit to take when shopping is to read labels. know what you are buying.
Fruits:
Buy a variety of fresh, ripe fruits to use at breakfast with your whole
grain cereals or at supper time. Apples are one of the best fruits.
Citrus are good, too.
Vegetables:
Buy a wide variety of vegetables,
preferably the deep green and
yellow-orange ones. White and sweet potatoes are excellent foods.
Avocados are high in oil content; therefore, use them sparingly if you
go on a diet. Fresh vegetables are the best. Frozen would be an
acceptable second choice, with canned vegetables your last choice.
Grains:
Buy a
wide variety of whole
grains, such as whole wheat, rye, oats, rolled
oats, brown rice, millet,
buckwheat, 100 % cornmeal and whole barley.
Cook whole by themselves or in a mixture with other grains. For
variety, grind or crack them.
Pastas:
Buy whole grain products, such as spaghetti,
lasagna and macaroni made
from whole wheat, corn, spinach, artichoke, or soy flours. Remember to
always check labels carrefully.
Legumes:
Legumes
are dry beans and peas. Buy these in bulk for economy. Use a
variety throughout the week or month. Good choices include pinto and
red beans, garbanzos (chick peas), lentils, black beans, split peas
(green and yellow), great northern, navy or white beans, and lima
beans. Soybeans are high in fat and protein; thus, they should be used
sparingly in the therapeutic diet.
Nuts
and seeds: Eat them sparingly. Nuts and seeds are classed
as concentrated foods because of their high fat content. Limit nuts to
1/6 to 1/10 of the ingredients in loaves and casseroles. Almonds
are
the king of nuts for nutritional value.
Dairy
foods: You will not need to add them on your vegan
shopping list, except for those who must have
milk. In those cases, choose nonfat (not lowfat) and use in small
quantities occasionnally for breakfast. When used, milk should be
sterilized by boiling.
Bread:
Make your own bread, if at all possible. Read labels carefully and
choose whole grain breads and bread products as far as possible. Know
that the term "wheat flour" refers to white, refined flour.
Crackers:
Some good choices are Norwegian Ideal whole grain flat bread,
Crispbread Wafer, RyVita Crisp, Hol-Grain Waferets, Finn Crisp, Rye
Crisp. Some stores carrey 100 percent whole wheat matzos - but look for
the variety made without eggs. Also, read labels carefully, as some
companies make product variations that may not be the choices for a
healthy diet.
Condiments:
Sweet herbs often enhance the natural flavor of food. Most sweet herbs
are available in supermarkets; howerver, natural food stores often
carry them in bulk at much lower prices.
|
Subscribe to my
Vegetarian recipes E-zine
and receive your FREE
Vegetarian Starter kit
|
