Healthy Food Sources
Sources of food that adhere to the NuSci dietary guidelines which allow no meat, no fish, no eggs, no dairy products, no oils, no nuts, no coconut, no avocados and advises caution with soy products and fruit juice. For foods with grains, they must be whole grains.
Every grocery store carries the basics of the diet - fruits and vegetables that are fresh, frozen, or canned. With close examination of labels, it seems easy to find breakfast cereals and milk substitutes. Finding suitable pasta sauces and salad dressings with no oils is more difficult.
Many plant-based foods contain some fat, so this diet is not completely fat free. However, Esselstyn says you should eat foods that have 10% or less of their calories from fat. The shorthand we will use below will be Fat xx/yy = zz% where xx is the calories of fat per serving, yy is the total calories per serving, and zz is the percentage of fat calories to total.
Below we are pooling the results of our grocery investigations to mutually support those of us who want to adhere to the NuSci diet. Soon we will allow you to add your own findings here.
|Food Product||Nutritional Information||Sources and costs||Notes: where to find it, how to use it, how it tastes|
|Oatmeal||about 14% fat||Any grocery store and Amazon||Best is old fashioned oatmeal. The other ones are partially cooked and have less nutrients. My favorite is McDougall's Organic Light Maple Brown Sugar oatmeal that comes in single serving packs and has about half the added sugar of other maple oatmeals. McDougalls is available from Amazon.|
|Nonfat Soy Milk by Westsoy||0 gm fat||
Vons $2.95/32 oz
|Comes in cardboard package that doesn't need refrigeration until it is opened. Thus it is not in the cold dairy section. In Vons, its in the coffee aisle on the bottom shelf of the milk substitute section.|
|Ezekiel 4:9 Flaxseed breakfast cereal||Sprouted grains of many kinds||Vons||In Von's on Allen & Washington in Pasadena this is in a weird section in the back of the store in a hallway that goes back to the restrooms. Other organic and specialty foods are in this section. This cereal tastes like Grape Nuts.|
|Ezekiel sprouted grain bread products||Whole grains, no oils||Whole Foods||Find these in a small refrigerator near the other breads. They have breads, hamburger and hotdog buns, flour and corn tortillas, and bagels. The breads are good. The buns are a little heavy so they tend to overpower the filling. The flour tortillas are a little thick and so they don't wrap into a burrito very well without breaking.|
|Thomas Whole Wheat Bagels||Fat 20/240 = 8%||Vons||This is a tasty, soft bagel, especially when heated in the microwave for 20 seconds and spread with jam or preserves. It does have little crumbly things on top which get everywhere when you eat, but they brush off easily. This product's main ingredient is whole wheat, but it does have other ingredients that are non-whole grains. This one tastes better than Ezekial bagesl, plus it is pre-cut most the way through, unlike Ezekial, which will require a knife.|
|Whole-Wheat Pita||no oils, some fat from sesame seeds||Trader Joes||
Find on the bread shelves.
|Whole Wheat Lavash||Trader Joes||Lavash is a thin, rectangular, flexible tortilla. Good for burritos, pizza crust, and sandwich raps. Find it on the very bottom shelf in the bread section. Make sure you get the whole wheat version.|
|Most meat substitutes are high fat which is quite harmful and/or they contain a highly processed soy protien which is not great as a normal part of your diet. Please let us know if you have found a low-fat, no-oil, whole plant food based meat substitute. There is a rumor of such a garden burger, but I have not found it yet.|
|Morinu "Lite" Low-fat tofu||
Most tofu is not low fat; this one is somewhat over the range Esselstyn recommends, but far better than other tofus
Fat 5/30 = 17%
|Henry's, Whole Foods||International foods shelf. In "juice box" style 12 oz. carton that has an unrefrigerated shelf life of over six months.|
|Chips and Crackers|
|Baked Corn Chips||Whole grain corn meal, lime.||Whole Foods||Finally a no-oil corn chip. When I first found these chips by by LaReina, I nearly finished off a whole bag in one sitting. The salted version has a little oil. These chips seems to be carried only by some Whole Foods stores, but not others.|
|Woven Wheat||Whole wheat.||Whole Foods||This cracker looks and tastes exactly like Triscuit, but doesn't have the fat.|
|Pasta and Pasta Sauces|
|Organic Non-Fat Spaghetti Sauce||
Fat 0/45 = 0%
|Whole Foods $/25 oz|
|Organic Spaghetti Sauce with Mushrooms by Trader Joes||
Tomatoes, mushrooms, sugar, salt, spices - no oil.
Fat 0/45 = 0%
|Trader Joes $2.29/25 oz|
Whole Wheat Spaghetti, Linguini, Fettucini, etc.
Ingredients: Durum whole wheat - that's all.
Fat 15/210 = 7%
Trader Joes $1.29/16 oz.
|Salad Dressings and Salsas
|Trader Joe's brand sesame soy ginger salad dressing||
Fat = 0%
|Trader Joe's||Delightful flavor of soy sauce and ginger. Has some sugar in it, but is still the closest to whole plant-based no oil dressing that we have found.|
|Ranch Salad Dressing, Blue Cheese, and several other flavors by Walden Farms||
No dairy, no oil.
Fat = 0%
|Sprout's||These dressings are kind of runny, but taste good. I don't know how they make a blue cheese dressing with no dairy and no oil, but they do. These do contain sucralose as a non-caloric sweetener. There is not enough data yet to know if sucralose is safe. A few flavors of this dressing are available in single serving packets. Great to carry around for when you must eat at a restaurant.|
|Papaya Mango Salsa by Trader Joes||
Papaya, Mango, onion, cilantro, chili, lime, salt...
Fat 0/15 = 0%
|Trader Joes $3.49/15 oz||Sweet, yet has a bit of a kick to it. Good on salads. Find in the refrigerator section.|
|Spicy Smoky Peach Salsa by Trader Joes||Fat 0/15 = 0%||Trader Joes||Yummy. Find in the non-refrigerator section.|
|Lizano Salsa||Web site||From Costa Rica. The more you eat this, the more you like it. If anyone finds a local source, post it here. Otherwise try www.lizanosite.com.|
|Dr. McDougall's Vegan Soup mixes||
Fat 5/120 = 4% Pea
Fat 10/100 = 10% Tamale
Fat 10/100 = 10% Ramen
Fat 10/170 = 6% Black Bean
|Whole Foods, Vons||These soups come in dry form in a single serving fiber cup. You tear open the top. Inside are some ingredients and a little packet that you tear open and add to the other ingredients. Then add hot water. They taste good. My favorite is Tamale. Dr. John McDougall, one of the luminaries in the nutrition science field, is no longer associated with this food company except by his name and photo which appears on some of the products. But the food is still just as healthy.|
|Whole Foods||These ready-to-eat soups come in a shelf-stable brick package.|
|Lentil Soup from Nile Spice||Fat 15/170 = 9%||Whole Foods||These soups come in dry form in a single serving fiber cup. You tear open the top and then add hot water. Not as big a serving size as McDougall's.|
|Sensible Foods Crunch Dried Snacks||
|Internet||Delightfully crunchy snacks. The fruit flavors are good, but suprisingly, many like the corn better. These are available from the manufacturer's web site, but are cheaper when ordered through Amazon. Made in US.|
|Borthers All Natural Potato Crisps||
Fat 0/45 = 0%
|Internet||These taste better than potato chips, as they have no oil. Available in several flavors. Rather small bags (12g) means you will want to eat 2 or more bags.|
|FruitSource Fruit Bars by Sun-Rype||
Apple puree concentrate, fruit juice concentrates, citrus pectin, natural flavor, apple fiber
Fat 0/130 = 0%
|Vons||This 1.3 oz bar comes in three flavors: Blueberry Pomegranate, Strawberry, and Raspberry. They also have a thinner fruit leather product, but that smaller one leaves me hungry for more. This one is more substantial. The concentrated fruit juice means that this product should be considered an occasional dessert, not a staple in your food consumption. But for handy, on-the-go snacks, this one is much healthier than most.|
|FruitSource Mini-Bites by Sun-Rype||
Fruit concentrates, fruit and vegetable juice concentrates, citrus pectin, natural flavor, apple fiber
Fat 0/130 = 0%
|Vons||The concentrated fruit juice means that this product should be considered an occasional dessert, not a staple in your food consumption. But for handy, on-the-go snacks, this one is much healthier than most. Be careful. Once you open the resealable pouch, without even thinking about it you might finish off the whole bag. Doing so would give you a whopping 11 servings of fruit, but at the cost of 585 calories.|
|Raspberry Sorbet by Trader Joes||
Raspberry puree, sugar, corn syrup solids, natural flavor, guar gum, carrageenan, carob bean gum, citric acid, ascorbic acid.
Fat 0/130 = 0%
|Trader Joes $2.49/1 pint||This product should be considered an occasional dessert, not a staple in your food consumption.|
|Chocolate Sorbet by Trader Joes||
Sugar, corn syrup, cocoa, carob bean gum, guar gum, carrageenan.
Fat 5/120 = 4%
|Trader Joes $2.49/1 pint||
This product should be considered an occasional dessert, not a staple in your food consumption.