Healthy Food Swaps
this vs. that
DAIRY
Swap This: Nut Milk
For That: Cow's Milk, Cheese, Cottage Cheese, Cream, Yogurt, Non-Dairy Creamers
GLUTEN
Swap This: Brown Rice, Quinoa, Millet, Amaranth, Buckwheat
For That: Wheat, Corn, Barley, Rye, Couscous, Spelt
ANIMAL PROTEIN
Swap This: Salmon, Wild Game, Lean Beef or Lamb, Chicken, Turkey
For That: Tuna, Swordfish, Pork, Veal, Sausage, Cold Cuts, Shellfish, Canned or Processed Meats
OILS
Swap This: Olive, Flax, Sesame, Coconut, Ghee, Organic Butter
For That: Margarine, Shortening, Processed Oils, Canola, Vegetable Oils
SWEETENERS
Swap This: Honey, Maple Syrup, Coconut Sugar
For That: Refined Sugar, High Fructose Corn Syrup, Splenda, Sweet 'N Low, Equal
CONDIMENTS
Swap This: Lemon or Lime Juice, Tamari, Spices, ACV, Basil, Garlic, Ginger, Mustard, Oregano, Parsley, Turmeric
For That: Ketchup, Mayo, Relish, BBQ, Soy Sauce, Teriyaki, Store-Bought Salad Dressing
NUTS & SEEDS
Swap This: Almonds, Walnuts, Cashews, Pumpkin, Sunflowers, Hazelnuts, Pecans, Nut & Seed Butters
For That: Peanuts, Pistachios, Macadamia, Peanut Butter