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.