DOLCE DIET LIFESTYLE:
Food Substitutions Based on Preference or Allergy
by Samantha Coogan, MS, RDN, LD
These foods carry similar nutrient profiles and can easily be substituted into your diet due to personal preference and/or the presence of an allergy or intolerance. You’ll still get essential vitamins, minerals and other nutrients. Don’t be afraid to try to out several substitutions, and combine these choices to really bump up the nutritional value of your dish. You can also use the substitutions in combination with the original foods for a powerful nutritional punch. And this list is interchangeable. Allergic to one of the foods in the substitution list? Simply swap for the original food item.
Swap This – For This
Asparagus » Green beans
Avocados » Nuts, oils, seeds
Bananas » Cantaloupe, oranges, white potatoes
Beans » Lentils, peas
Beets » Spinach, carrots, cabbage, celery
Brussels sprouts » Cauliflower, broccoli, cabbage
Greek yogurt » Nuts, seeds, almond milk
Kale » Spinach, broccoli, Swiss chard, any green, leafy vegetable
Mushrooms » Eggs, bananas
Nuts » Seeds, beans, lentils
Oats » Quinoa, buckwheat, amaranth, barley
Salmon » Walnuts, chia seeds, flax seeds
Whey protein isolate » Hemp protein, pea protein
Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!
