When making a substitute, you can replace the food you are not eating, with any other food as long as it is something from the same food group.

When substituting from the breads/cereals food group, you can replace with:

• Any wholegrain bread
• Wraps
• Oats
• Wholegrain cereals
• Rice
• Pasta
• Bread alternatives e.g. corn thins
• Potato/Sweet potato
• Etc.

When substituting from the healthy fats/oils food group, you can replace with:

• Avocado
• Nuts
• Seeds
• Nut butters e.g. peanut butter
• Margarine
• Olive Oil
• Mayonnaise
• Etc.

When substituting from the dairy food group, you can replace with:

• Soy alternatives e.g. soy milk
• Almond alternatives e.g. almond milk
• Lactose free products
• Other dairy alternatives e.g. oat products
• Other dairy e.g. cheese, yoghurt, milk
• Etc.

When substituting from the meat/protein food group, you can replace with:

• White meat
• Red meat
• Fish/Seafood
• Eggs
• Tofu
• Lentils
• Chickpeas
• Beans
• Etc.

When substituting from the vegetable food group, you can replace with:

• Any other vegetable
• Vegetable based soups
• Etc.

When substituting from the fruit food group, you can replace with:

• Any other fruit
• Fruit Cups
• Tinned fruits
• Etc.

To read more on how to make a substitute, you can refer here.