What Foods Are Included in a Plant-Based Diet
Dec 10, 2024Discover the wide variety of nutrient-rich foods included in a plant-based diet, from fruits and vegetables to whole grains, legumes, nuts, and seeds. Embrace a healthier lifestyle.
What Foods Are Included in a Plant-Based Diet.
A plant-based diet emphasizes foods primarily from plants. This includes a wide variety of food groups, with varying levels of strictness depending on individual preferences. Here's a breakdown of food categories commonly included, along with examples and images where available from the provided sources:
Produce
Fruits and vegetables are nutrient-dense and form a cornerstone of most plant-based diets. Aim for a variety of colors to maximize nutrient intake.
- Fruits: Apples, artichoke, asparagus, avocado, bananas, blackberries, blueberries, cabbage, carrots, cauliflower, cucumber, dried fruit (apples, apricots, banana slices, etc.), grapefruit, grapes, kiwifruit, leafy greens (kale, spinach, romaine, etc.), mushrooms, onions, oranges, pears, pineapple, potatoes, strawberries, raspberries, tomatoes, zucchini.
- Vegetables: (Many of the above fruits are also considered vegetables depending on culinary usage)
Whole-Grain Products
Whole grains provide essential nutrients, fiber, and protein. Look for products clearly labeled as "whole grain."
- Examples: Amaranth, barley, bulgur, farro, freekeh, kamut, millet, oats, quinoa, rice (black, brown, red, and wild), spelt, sprouted-grain products (One Degree Sprouted Steel Cut Oats, Silver Hills Organic Sprouted Bread, Ezekiel Bread), teff, whole-grain products (Rudi's Whole Grain Wheat English Muffins, Dave's Killer Thin-Sliced Whole Grain Breads, Barilla Whole Grain Pasta).
Legumes
Legumes are excellent sources of protein, fiber, and essential nutrients.
- Examples: Canned and dry beans (black, black-eyed peas, kidney beans, navy, pinto, fava, mung, and lima), peas, chickpeas, dry peas (split green and yellow, whole green and yellow), edamame, hummus (Sabra, Cedar's, Cava Organic Traditional), lentils (green, red, French green, black, and brown), peanuts, peanut butter (Organic MaraNatha, Santa Cruz Organic, Crazy Richard's 100% Peanut Butter).
Nuts and Seeds
Nuts and seeds offer healthy fats, protein, and fiber. Choose unsalted and unroasted options whenever possible.
- Examples: Almonds and almond butter (Blue Diamond Almonds, Once Again Almond Butter), Brazil nuts, cashews and cashew butter (Planter's Deluxe Unsalted Whole Cashews, Once Again Creamy Cashew Butter), chia seeds (Bob's Red Mill Organic Chia Seeds, Nutiva Organic Chia Seeds), flaxseeds (Arrowhead Mills Organic Flax Seeds, Spectrum Organic Ground Flax Seeds), hazelnuts, hemp seeds (Navitas Hemp Seeds, Manitoba Hemp Hearts), pecans, pine nuts, pistachios (Wonderful Pistachios, Now Real Food Pistachios), sunflower seeds and sunflower seed butter, tahini (Trader Joe's Organic Tahini, Artisana Raw Tahini), walnuts (Now Real Food Raw Walnuts, Planter's Walnuts).
Dairy and Egg Alternatives
These are optional additions, depending on dietary preferences. Choose options with minimal added sugars.
- Examples: Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk), plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's Oatmilk Non-Dairy Yogurt), plant-based cheese (Follow Your Heart Vegan Cheese, Miyoko's Organic Plant Milk Mozzarella), dairy-free butter (Miyoko's Organic Plant Milk Butter), dairy-free cream cheese (Violife Original Cream Cheese, Kite Hill Cream Cheese Alternative), egg alternatives (JUST Egg).
Meat Alternatives
These are processed foods and should be consumed sparingly, not as the main source of protein.
- Examples: Tofu (Nasoya Organic Tofu, House Foods Organic Tofu), tempeh (Lightlife Tempeh), plant-based burgers (Beyond Meat Plant-Based Patties, Dr. Praeger's Perfect Burger).
Snacks
Snacks can help maintain energy levels and provide additional nutrients. Choose options low in added sugar and salt.
- Examples: Bare Fruit Chips, Brami Italian Snacking Lupini Beans, IQBars, Gimme Roasted Seaweed Snacks, Alter Eco Organic Dark Chocolate, Mary's Gone Crackers, Amrita Plant Protein Bars.
Freezer Section Items
Frozen fruits, vegetables, and prepared meals can be convenient and help reduce food waste.
- Examples: Fruit (Cascadian Farm Organic Frozen Cherries, Wyman's Triple Berry, Wyman's Wild Blueberries), vegetables (Birds Eye Steamfresh Broccoli, Cauliflower and Carrots, Cascadian Farm Organic California-Style Blend, Cascadian Farm Organic Mixed Vegetables, Green Giant Riced Veggies), entrees (Amy's Black Bean Vegetable Enchilada, Aahana's Lentil and Rice Bowls), breakfast items (JUST Egg, Beyond Breakfast Sausage), bread and dough (Ezekiel Sprouted Grain Bread, Unbun Pizza Crust), dessert (Bubbies Mochi frozen confections, Chloe's Frozen Pops).
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