Substitutes

[teresejk]

Is it okay to switch out fruits and vegetables? Also, why is there no chicken and little fish in the meal planners

[Ossie-Sharon]

Hi, teresejk. Switching out fruits and vegetables is tricky because there are about twice as many sugars in fruits. If you can use half servings of fruits when you swap them for vegetables that’s fine, but then be sure to get the rest of the vegetable some other time in your day. You should end up with at least five total daily servings of fruits and vegetables.
Chicken is listed in the Menu Planner under ‘Poultry,’ and fish (a huge selection) is under ‘Seafood’.

[Pingu]

Is there any substitutes for milk, rice and cottage cheese?

I don’t drink milk, or even have it in tea but I do cook with it. I rarely eat rice and can’t stand cottage cheese or similar.

Can anyone help please?

Thanks

[Ossie-Sharon]

Hi, Pingu. In the list sections where you saw the rice, you will find many alternatives for side dishes. Some of them are similar to rice (such as green wheat), but others are very different (pasta, potatoes).
Regarding the dairy products, check out the other items in the same list, or “Vegan” items. There are also other items in the protein lists that you can choose.

[Author]

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