Eat Smart and Healthy: Label-Reading Secrets for Plant-Based Meals

First, it is essential to understand what plant-based labeling means. Plant-based foods contain ingredients derived from plants, including vegetables, fruits, whole grains, nuts, seeds and/or legumes (peas, beans, pulses, etc.). Additionally, although not plants, fungi and algae are counted as plant-based ingredients.

Generally, this is an eating style that emphasizes natural whole foods from plants, including fruits and vegetables, whole grains, brown rice, oats, quinoa, barley, and plant-based proteins, like tofu and tempeh.

Buy certified. Plant-based certification is an easy way to do your due diligence. The certification means you are buying certified plant-based or vegan products. NSF’s certification labeling program includes:

• Tofu and tempeh
• Meat alternatives to beef, pork, chicken, fish, etc.
• Milk alternatives, such as cheese, yogurt, ice cream, novelty and frozen desserts, butter, dips, dressings, sour cream, and other beverages and creamers
• Egg substitutes and mayo
• Meals with meat or dairy alternatives (including pizza)
• Baked goods
• Protein powders

For information about what’s in a product, most of us rely on the ingredient list and product labels when shopping. The best way to understand them is to read the labels and ask questions. Call or email the manufacturer; go to their website. You are the best advocate for your own health.

There are more plant-based options than there were even five years ago — everything from nuggets to burgers and even desserts. As Grandma used to say, just try it. You may even like it and want some more.