Simple Swaps for Your Dietary Lifestyle

Dietary change should be sustainable, which is why it is best to make small, incremental changes that you can actually maintain. One way to make nutrition habits stick is to avoid depriving yourself of your favorite foods or types of foods. Rather, find healthy swaps that fit into the parameters of your dietary plan and make small goals centered around those changes. Swapping in healthier ingredients is one of the first things you can do to start making small changes to your dietary lifestyle. You may not even notice the difference between the two! Here are some swaps to consider:

Keto Diet Swaps

Originally introduced as therapy for childhood epilepsy, the ketogenic or “keto” diet has gained popularity due to its potential weight-loss benefits. This dietary lifestyle requires a strict low-carbohydrate intake, while emphasizing healthy fats and adequate protein.

A ketogenic lifestyle requires individuals to swap out carbohydrate containing foods. Let us discuss some ways you can make some of your favorite recipes keto-friendly.

• Taco shells -> lettuce: Swap out traditional taco shells for lettuce or a large collard green leaf as the vehicle for your favorite taco fillings. Butter leaves or romaine hearts are great options that hold their shape while delivering a healthy boost of fiber and nutrients.
• Rice -> cauliflower: Make your own from scratch or skip the mess and go with convenience and find riced cauliflower in the fresh, canned or frozen produce department. You can also purchase cauliflower mixed with sweet potato rice, as a vegetable medley hash or mashed for a delicious and comforting side dish.
• Pasta -> spiralized veggies: Traditional Italian food is a fan favorite but often hard to fit into a keto lifestyle. Luckily, there are many ways to get creative with vegetables! Cook spaghetti squash to uncover long, noodle-like strands of flesh that can be topped with your favorite pasta sauce. Or utilize a spiralizer to turn your favorite vegetable into a spaghetti or fettuccini alternative. To save time, look for veggie spirals, like zucchini and butternut squash, in the frozen food section.
• Sweets -> fruits: Fruits contain many vitamins, minerals and antioxidants that make them extremely nutritious. However, keto-followers must be cautious because many fruits are high in carbohydrates. Raspberries, strawberries and blackberries are great low carbohydrate, high nutrient fruit options.

Plant-Based Swaps

Plant-based and plant-forward eating patterns focus on increased intake of food from plants, specifically fruits, vegetables, whole-grains, nuts, seeds, and legumes. This plan can be as strict or flexible as you choose, meaning you do not have to give up all meat and dairy to follow a plant-based diet. Following a plantfocused eating style may reduce chronic disease risk, an important benefit when considering your overall health.

Whether you are vegan, vegetarian or just trying to cut back consumption of animal products, the following alternatives can help you maintain a balanced diet:

• Meat -> Meat alternatives: These products deliver protein while decreasing consumption of saturated fat, a type of fat commonly found in animal products that may increase disease risk when consumed in excess. Tofu is a stable meat substitute. Made from soybeans, tofu contains no artificial flavors or preservatives and takes on the flavors of the dish you are cooking. Meatless crumbles are an excellent substitute for ground meats and can be enjoyed in tacos or Italian cuisine.
• Meat -> vegetables: Another way to mimic meat in your favorite meals is to add more vegetables! Mushrooms, eggplant, jackfruit, cauliflower, and heart of palm are just some examples of great veggies that mimic the texture and taste of meat. Enjoy Eggplant Parmesan or use eggplant as the main ingredient in a sandwich. Consider mixing cauliflower rice or mushrooms with tomato sauce to make a delicious pasta sauce that’s lower in saturated fat, higher in fiber and full of flavor.
• Grains -> protein rice/pasta: When following a plant-based diet, it is important to consider varying your protein sources. Rice substitutes made from lentils and chickpeas can help drive up protein as a side or in a meal. Another great option is lentil pasta, which works well as an ingredient replacement in your favorite Italian meal.
• Milk -> milk alternatives: If you choose to avoid dairy products, there is a large variety of milk alternatives to choose from. Almond, oat, and soy milk are all great alternatives, with soy milk having the closest amount of protein to cow’s milk. When considering milk alternatives, look at the nutrition label to find options that deliver 25% or more of your daily value for calcium, a nutrient important for bone health.
• Cheese -> nutritional yeast: For many dairy-free, plant-based eaters, cheese can be a hard food to give up. Luckily, nutritional yeast is an excellent cheese substitute that can add a savory and slightly cheesy flavor to any dish. Packed with amino acids, vitamins and minerals (especially vitamin B12), nutritional yeast is completely vegan and free from gluten, artificial flavors and sugar. Add this seasoning to pasta, mash into baked potatoes or stir into casserole for a cheesy taste.

Gluten-Free Swaps

Gluten is the common name for proteins found in certain grains, including wheat, barley and rye. For individuals with celiac disease, a wheat allergy or gluten sensitivity, even a small amount of gluten can be detrimental. Therefore, a gluten-free diet is necessary.

Below are some easy and nutritious swaps for a gluten-free lifestyle:

• Soy sauce -> coconut aminos: Soy sauce, most commonly made from the fermentation of soy and crushed wheat, can be a hidden source of gluten. If you’re craving the flavorful ingredient popular in Asian cuisines, coconut aminos are a delicious alternative. As an added bonus, coconut aminos have a lower sodium content when compared to regular soy sauce.
• Breadcrumbs -> crushed nuts: If you are looking for an alternative to breadcrumbs, crushed nuts may be the ticket! Use a food processor or blender to pulse the nuts until finely chopped, or you can also place nuts in a plastic baggie and pound into crumbs. The use of crushed nuts will add heart-healthy fat and fiber, as well as a delicious nutty taste.
• Pizza dough -> cauliflower crust: You can make your own gluten-free cauliflower crust, or simplify pizza night by enjoying Simple Truth® Four Cheese Gluten Free Cauliflower Crust Frozen Pizza. Deliver an additional nutrient boost by topping your pizza with frozen vegetables, like chopped spinach or an onion and bell pepper blend. If you’re not a cauliflower fan, try a gluten-free crust mix made with rice flour.
• All-purpose flour -> almond flour: Gluten-free bakers can rejoice! Substitute all-purpose flour for almond flour for a rich and buttery alternative. Low in carbohydrates and high in nutrients, almond flour can satisfy your sweet tooth as the main ingredient in your favorite baked goods.

Looking for more substitutes or product recommendations to fit into your dietary lifestyle? Schedule a virtual nutrition counseling appointment with a Kroger Health Registered Dietitian. Together, you can create a well-balanced nutrition plan that includes your favorite foods, making it easy for you to enjoy a healthy lifestyle on your own terms.

^{Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.}