Vegetarian? Let’s Go Shopping!
Are you a vegan or vegetarian, and considering nutritious meals for the whole family?
A plant based diet has many health benefits, but can be accompanied by deficiencies in vitamins, minerals and protein.
Here’s a checklist for some nutritious options the whole family can enjoy.
CALCIUM (non dairy sources)
Unsweetened “Alterna-Milks”, i.e. Soy, Hemp, Rice, Almond, Flax and Oat (Calcium Fortified)
Tofu (look for Calcium Sulfate on the list of ingredients)
Breakfast Cereals fortified with Calcium (look for low-sugar options)
Unsweetened “Alterna-Milks”, i.e. Soy, Hemp, Rice, Almond, Flax and Oat (Vitamin D Fortified)
Breakfast Cereals fortified with Vitamin D (look for low-sugar options)
Breakfast Cereals that are fortified with Iron (Original Cheerios is an excellent choice)
Breakfast cereal fortified with 100% of the Daily Value of Vitamin B12
Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans
Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts