Activity 1: Setting up for success

Label check and reflection

Now that you’ve learned how to read supermarket labels and compare products, it’s time to implement that knowledge with a quick pantry check.

Step 1: Pick 3-5 packaged items from your pantry or fridge

Choose a few items from your kitchen that you use regularly – this could be plant-based cheeses, plant milks, sauces, canned goods, snacks, or other packaged foods and jot them down in your notebook.

Step 2: Check the labels

For each item, check:

  • Saturated fat per 100g (Is it high? Does it contain coconut or palm oil?)
  • Sodium per 100g (Is it reasonable or on the high side?)
  • Ingredients list (Are there unexpected additives, oils, or animal-derived ingredients?)

We’ve borrowed the legend from our ‘Guide to sodium and saturated fat on food labels‘ to help you understand the ranges for this activity. This provides a reference for assessing sodium and saturated fat content on nutrition labels. You can find the sources for this information at the bottom of the page.

Sodium and saturated fat guidelines image

Use a table similar to the example below to compare your items. As you can see, the dairy cheese is extremely high in saturated fat and the pre-packaged plant-based cheese is high in sodium.

ItemSaturated fat (per 100g/mL)Sodium (per 100g/mL)Any concerning ingredients?Notes for improvement
Plant-based cheese11 g1200 mgCoconut oilLook for lower-fat, lower-salt and more nutrient-dense options. Try making a potato-based cheese sauce instead.
Dairy cheese21.6 g700 mgDairyLook for lower-fat, lower-salt and more nutrient-dense options. Try making a potato-based cheese sauce instead.
Step 3: Reflection and small changes

Now that you’ve reviewed your pantry staples consider any adjustments you’d like to make.

Ask yourself
  • Are there healthier alternatives with lower saturated fat or sodium?
  • Could I swap an item for a more whole-food-based option?
  • Would I be happy keeping this in my pantry, or do I want to find a better alternative next time I shop?

Write down one small change you’d like to make based on this review:

✍ Next time I shop, I will look for: _______________________

Step 4: Action plan

Now, pick one food item you plan to replace with a better option and plan for when you will swap it.

Item to swap: ___________________________

Healthier alternative to try: ___________________________

When will I make the swap? ___________________________

Final thought

This isn’t about overhauling everything overnight – it’s about progress, not perfection. Each small, intentional change brings you closer to a healthier, whole food plant-based lifestyle.

Sources