Instead of: Milk
Try: Fortified soy beverage (same protein content); almond, rice, hemp or oat milk (lower in protein)

Instead of: Nut butter
Try: Seed butter, pea butter or soy nut butter

Instead of: Nuts
Try: Soy nuts, roasted peas or chickpeas, pumpkin or sunflower seeds

Instead of: Cheese
Try: Soy cheese, rice milk cheese

Instead of: Yogurt
Try: Soy yogurt

Instead of: Parmesan
Try: Nutritional yeast

Instead of: Gluten-containing grains (wheat, rye, barley)
Try: Brown rice, quinoa, corn tortillas, millet, rice noodles, buckwheat, amaranth, sorghum

Instead of: Gluten-containing oats
Try: Pure uncontaminated oats

For more health tips, try these 5 healthy food swaps.
                                              

This story was originally titled "This, Not That" in the February 2014 issue.             Subscribe to Canadian Living today and never miss an issue!