Healthy Substitutes
Improving Your Diet with Healthy Exchanges
Instead of these: Try these:
white bread, rolls, buns, bagels whole wheat bread, rolls, buns, bagels
enriched flour whole grain flours
pastries and cake cookies, fruit bars sweetened with juice
doughnuts whole grain muffins and scones
commercial cereals homemade granola, muesli, cooked grains
packaged pancake mix, whole wheat French toast,
frozen waffles whole grain mixes
white flour tortillas whole wheat tortillas, corn tortillas
saltine crackers whole grain crackers, rye crisps
white flour pasta whole grain pasta wheat, rice, corn
white rice brown or wild rice, barley, quinoa
pasteurized, homogenized milk goat milk, rice milk, soy milk, nut milk, amazake
pasteurized cheese raw milk, rennetless lowfat cheese
milkshakes yogurt and fruit smoothies
ice cream frozen fruit, Rice Dream, Tofutti
sugar sweetened yogurt live culture, nonfat plain yogurt with fresh fruit
margarine unsalted butter
commercial pancake syrup real maple syrup, fruit spreads, yogurt
black tea, coffee herbal teas, tika chia, Inka, Postum
cocoa carob
sugar molasses, honey, barley malt, rice syrup
salt kelp, nutritional yeast, herbal "salt"
commercial soy sauce tamari
potato chips, salted nuts fresh, unroasted nuts, pretzels, rice cakes
popcorn with butter air-popped popcorn with tamari
and spices
hydrogenated peanut butter freshly ground butters
(hazelnut, almond)
commercial corn chips baked corn tortillas
fried foods broil, poach, steam, stew or bake
luncheon meat or canned meat bean, nut or tofu spreads
beef, pork or veal lean fish, poultry, lamb or wild game
hamburgers garden burgers, tempeh, falafel
frozen or canned produce fresh, in-season produce; raw or steamed
iceberg lettuce leaf lettuce, romaine, watercress,
kale, etc.
ketchup tomato sauce, sugar-free ketchup
vinegar lemon or lime juice
Please remember to check you urine pH in the morning prior to eating or drinking (other than
water). You want to keep your urine pH at around 7.0. This pH can be helped by drinking the
juice of one lime per day. I recommend that you mix the juice of one squeezed lime into one half
(1/2) gallon of water and drink that water throughout the day.
Instead of these: Try these:
white bread, rolls, buns, bagels whole wheat bread, rolls, buns, bagels
enriched flour whole grain flours
pastries and cake cookies, fruit bars sweetened with juice
doughnuts whole grain muffins and scones
commercial cereals homemade granola, muesli, cooked grains
packaged pancake mix, whole wheat French toast,
frozen waffles whole grain mixes
white flour tortillas whole wheat tortillas, corn tortillas
saltine crackers whole grain crackers, rye crisps
white flour pasta whole grain pasta wheat, rice, corn
white rice brown or wild rice, barley, quinoa
pasteurized, homogenized milk goat milk, rice milk, soy milk, nut milk, amazake
pasteurized cheese raw milk, rennetless lowfat cheese
milkshakes yogurt and fruit smoothies
ice cream frozen fruit, Rice Dream, Tofutti
sugar sweetened yogurt live culture, nonfat plain yogurt with fresh fruit
margarine unsalted butter
commercial pancake syrup real maple syrup, fruit spreads, yogurt
black tea, coffee herbal teas, tika chia, Inka, Postum
cocoa carob
sugar molasses, honey, barley malt, rice syrup
salt kelp, nutritional yeast, herbal "salt"
commercial soy sauce tamari
potato chips, salted nuts fresh, unroasted nuts, pretzels, rice cakes
popcorn with butter air-popped popcorn with tamari
and spices
hydrogenated peanut butter freshly ground butters
(hazelnut, almond)
commercial corn chips baked corn tortillas
fried foods broil, poach, steam, stew or bake
luncheon meat or canned meat bean, nut or tofu spreads
beef, pork or veal lean fish, poultry, lamb or wild game
hamburgers garden burgers, tempeh, falafel
frozen or canned produce fresh, in-season produce; raw or steamed
iceberg lettuce leaf lettuce, romaine, watercress,
kale, etc.
ketchup tomato sauce, sugar-free ketchup
vinegar lemon or lime juice
Please remember to check you urine pH in the morning prior to eating or drinking (other than
water). You want to keep your urine pH at around 7.0. This pH can be helped by drinking the
juice of one lime per day. I recommend that you mix the juice of one squeezed lime into one half
(1/2) gallon of water and drink that water throughout the day.