Grocery Store Must-Haves for the Vegetarian Family

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Grocery Store Must-Haves for the Vegetarian Family

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)

Broccoli

VITAMIN D

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)

Egg Yolk

IRON

Breakfast Cereals that are fortified with Iron (Original Cheerios is an excellent choice)

Tofu

White Beans

Lentils

Spinach

VITAMIN B12

Breakfast cereal fortified with 100% of the Daily Value of Vitamin B12

ZINC

Baked beans

Cashews

Chickpeas

Oatmeal (Plain)

Almonds

Kidney Beans

PROTEIN

Tofu

Tempeh

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

About the author

Abha Sharma, MD

I am a Board Certified Pediatrician residing in Southern California with my husband and baby girl. My interests include healthy living and eating, taking pictures of people and places that I love, reading fashion/lifestyle magazines, and visiting museums when I have time. I am constantly looking for ways to incorporate healthier habits in my life, so that I can be a role model to my daughter as she grows up. See all of Abha's articles.