Many of us strive to maintain a healthy lifestyle by incorporating a balanced diet into our daily routines. However, some expensive dairy products can put a significant dent in our food budget. What if there were alternative options that can provide the same nutritional value while also being cost-effective? Creative swaps for dairy products can be a game-changer for individuals seeking to save money on groceries and enhance their health. This article explores various dairy alternatives that can be substituted for expensive dairy products without compromising taste or nutrition. So, let’s dive into the world of healthy and affordable eating!
Why Swap Dairy Products?
When it comes to healthy eating, swapping out dairy products may not be the first thing that comes to mind. However, when considering the benefits of alternative options, you may want to reconsider. Dairy can be both pricey and unhealthy, and there are many creative swaps available that offer similar taste and texture. By making small changes to your diet, you can save money and improve your overall health. In this section, we will explore the reasons for swapping dairy products and the benefits of incorporating creative swaps into your meals. Check out our other articles, such as 5 Plant Protein Alternatives, Healthy Swaps for Expensive Superfoods, How to Cook with Less Oil Substitutes, and Budget Flavorful Meals for more tips on healthy eating.
Dairy is Pricey and Unhealthy
Many people are becoming increasingly aware of the negative impact that dairy products can have on their health.
Firstly, dairy products can be quite expensive, particularly the high-quality options that are needed to ensure that they are healthy and not filled with unnecessary additives. This can put a strain on people’s budgets and make it difficult to maintain a healthy diet on a tight budget.
Secondly, dairy products can also have negative health consequences that many people are unaware of. For example, dairy is often high in saturated fats, which can contribute to heart disease, high cholesterol, and other health problems. Additionally, dairy products can be difficult for people to digest, particularly for those who are lactose intolerant or have other digestive issues. This can lead to bloating, gas, and other uncomfortable symptoms.
Thirdly, many dairy products are also high in calories, which can make it difficult for people to maintain a healthy weight. This is particularly true of products like cheese and ice cream, which are often consumed in large quantities and can lead to weight gain over time.
Lastly, there are also ethical concerns surrounding the dairy industry, particularly in terms of animal welfare. Many people prefer to avoid supporting an industry that they feel is cruel and inhumane to animals.
Given these concerns, it’s not surprising that many people are looking for alternative options to traditional dairy products.
Benefits of Creative Swaps
There are numerous benefits to incorporating creative swaps for expensive dairy products into your diet. Some of these benefits include:
- Cost savings: Dairy products can be expensive, and creative swaps can offer a more affordable alternative. For instance, nut-based milk alternatives can be made at home for a fraction of the cost of store-bought dairy milk.
- Improved health: Many dairy products are high in saturated fats and can contribute to heart disease and other health issues. By replacing these products with healthier alternatives, such as nut-based milk and soy-based cheese, you can improve your overall health and reduce your risk of disease.
- Reduce inflammation: Dairy can be a trigger for inflammation in some people, leading to sinus issues, skin conditions, and digestive problems. By swapping dairy for alternatives like avocado, nut-based milk, and coconut yogurt, you can reduce inflammation in your body.
- Improved digestion: Many people struggle with lactose intolerance or other digestive issues related to dairy. By swapping dairy for alternatives like silken tofu and mashed sweet potato, you can improve your digestive health and avoid uncomfortable symptoms.
- Increased variety: Incorporating new and interesting ingredients into your diet through creative swaps can help you break out of food ruts and experiment with new flavors and textures.
Incorporating creative swaps for expensive dairy products into your diet can offer numerous benefits beyond just cost savings. By experimenting with new ingredients and finding alternatives that work for you, you can improve your health, reduce inflammation, and enjoy a wider variety of foods.
Creative Swaps for Expensive Dairy Products
As more people become aware of the negative environmental impact and health risks associated with consuming dairy products, many are turning to alternative options. However, plant-based alternatives can often be expensive or hard to find. Fortunately, there are creative swaps that can easily be incorporated into your meals. From nut-based milks to avocado as a cream replacement, these options provide a healthier and more affordable way to enjoy your favorite dishes. Let’s explore ten creative swaps for dairy products that will leave you feeling satisfied and nourished.
1. Nut-Based Milk Alternatives
One creative swap for expensive dairy products is nut-based milk alternatives. These milk alternatives are typically made from nuts such as almonds, cashews and hazelnuts. Not only are they a great way to avoid lactose, but they also provide a lot of nutritional benefits.
Here is a table that highlights the nutritional content of some common nut-based milk alternatives:
| Nut-Based Milk Alternative | Calories per Cup | Protein per Cup | Fat per Cup | Calcium per Cup | Vitamin D |
|---|---|---|---|---|---|
| Almond Milk | 30 | 1g | 2.5g | 450mg | 25% of Daily Value |
| Cashew Milk | 25 | less than 1g | 2g | 10mg | 25% of Daily Value |
| Hazelnut Milk | 110 | 2g | 11g | 300mg | 0% of Daily Value |
As you can see, nut-based milk alternatives are a great source of calcium and Vitamin D, which are both important for bone health. They are also a good source of healthy fats and protein. However, it’s important to note that some nut-based milk alternatives may be higher in calories and fat than regular milk, so it’s important to read labels and choose options that fit within your dietary needs. Nut-based milk alternatives are a delicious and nutritious way to swap out expensive dairy products.
2. Coconut Yogurt
Coconut yogurt is a great alternative to dairy yogurt for those who are lactose intolerant or looking for dairy-free options. It is made from coconut milk, which is a rich source of healthy fats and can be easily digested by the body. Here are some key reasons why you should consider swapping your regular yogurt with coconut yogurt:
| Benefits of Coconut Yogurt | Why it’s a Creative Swap |
|---|---|
| Rich in Nutrients | Coconut yogurt contains many nutrients that are beneficial for overall health. It is high in fiber, vitamins C and E, and antioxidants. |
| Low in Calories | Compared to regular yogurt, which can be high in calories and sugar, coconut yogurt is a low-calorie option. This makes it a great choice for those looking to maintain a healthy weight or manage their calorie intake. |
| Dairy-Free | For those who are lactose intolerant or have a dairy allergy, coconut yogurt is a perfect alternative. It provides the same texture and flavor as traditional yogurt, without the dairy. |
| Easy to Digest | Coconut milk is known to be easily digestible by the body, making it a great option for those with digestive issues or sensitivities. It also contains gut-friendly probiotics that can aid in digestion and boost the immune system. |
Making your own coconut yogurt is easy, and there are many recipes available online. You can also find pre-made coconut yogurt at your local health food store. Use it in your favorite recipes as a substitute for regular yogurt, or enjoy it on its own with some fresh fruit or granola. By incorporating coconut yogurt into your diet, you can reap the health benefits while also exploring new and creative food options.
3. Soy-Based Cheese
Soy-based cheese is an interesting dairy product swap that provides a similar texture and taste to traditional cheese. One of the benefits of soy-based cheese is that it is usually less expensive than cheese made from cow’s milk. Additionally, it is often lower in saturated fat and higher in protein than traditional cheese.
What is Soy-Based Cheese?
Soy-based cheese is a type of cheese that is made from soybeans instead of cow’s milk. It usually contains other ingredients like vegetable oil, starches, and flavorings to replicate the taste and texture of traditional cheese. Soy-based cheese is a good option for people who are lactose intolerant, as it is completely lactose-free.
The Nutritional Profile of Soy-Based Cheese
Soy-based cheese is lower in calories and fat than traditional cheese. For example, a 1-ounce serving of cheddar cheese contains around 113 calories and 9 grams of fat, while a serving of soy-based cheddar cheese contains around 50 calories and 3 grams of fat. Soy-based cheese is also a good source of protein, with around 4-6 grams of protein per serving.
How to Use Soy-Based Cheese in Your Diet
Soy-based cheese can be used in a variety of dishes, such as sandwiches, pizzas, and salads. It can also be melted and used as a dip for vegetables or as a topping for casseroles. However, it is important to note that soy-based cheese does not melt as well as traditional cheese, so it may not work as well in certain recipes.
Comparison of Soy-Based Cheese and Traditional Cheese
Here is a comparison table of soy-based cheese and traditional cheese:
| Soy-Based Cheese (1 oz) | Cheddar Cheese (1 oz) | |
|---|---|---|
| Calories | 50 | 113 |
| Total Fat (g) | 3 | 9 |
| Saturated Fat (g) | 0.5 | 6 |
| Protein (g) | 4 | 7 |
| Calcium (%) | <5 | 20 |
As you can see, soy-based cheese is a healthier option in terms of calories and fat content, but it is not as high in calcium as traditional cheese. Nevertheless, it provides a tasty and nutritious alternative for people who cannot consume dairy products or prefer to avoid them.
4. Nutritional Yeast
If you’re looking for a dairy-free alternative to grated parmesan cheese to sprinkle on top of your pasta or salads, nutritional yeast can be an excellent choice. Nutritional yeast is a type of inactive yeast that is grown on molasses and then harvested, washed, and dried. It has a nutty and cheesy flavor and is rich in nutrients, making it an excellent choice for those who are looking to add more vitamins and minerals to their diet.
Nutritional yeast is packed with B vitamins, including vitamin B12, which is essential for a healthy nervous system and the formation of red blood cells. It is also high in protein and contains all nine essential amino acids. Additionally, nutritional yeast is low in fat and sodium while being free of gluten, dairy, and soy.
Nutritional yeast is available in health food stores and online in the form of flakes, granules, or powder. It can be used as a seasoning for popcorn, roasted vegetables, and salads or sprinkled on top of soups and stews. It can be used as a substitute for cheese in sauces and dips.
Here is a table that compares the nutritional content of 2 tablespoons of grated parmesan cheese and 2 tablespoons of nutritional yeast:
| Grated Parmesan Cheese | Nutritional Yeast | |
|---|---|---|
| Calories | 44 | 60 |
| Fat (g) | 3.5 | 1 |
| Sodium (mg) | 330 | 5 |
| Protein (g) | 4 | 8 |
| Vitamin B12 (mcg) | 0.2 | 4.2 |
As you can see, nutritional yeast is a healthier option compared to grated parmesan cheese. So, if you’re looking to add more flavor and nutrients to your meals without the expense and unhealthy aspects of dairy-based cheese, try adding nutritional yeast to your diet.
5. Tahini or Hummus as a Spread
One of the creative swaps for expensive dairy products is using tahini or hummus as a spread. Tahini is a paste made from sesame seeds, while hummus is a dip made from chickpeas. Both of these options are a great source of healthy fats, protein, and fiber. Here are some reasons to consider these spreads:
- Affordability: Tahini and hummus are more affordable options than traditional dairy spreads like cream cheese or butter.
- Nutrition: Both tahini and hummus provide a healthy source of fat and protein, which can help keep you feeling satisfied and energized.
- Versatility: Tahini and hummus can be used in a variety of dishes, from sandwiches to salads to dips for vegetables. They can also be flavored with herbs or spices to add extra flavor.
Using tahini or hummus as a spread is easy. Simply spread a thin layer on your favorite bread or crackers. For extra health benefits, consider using whole grain bread or crackers for added fiber. You can also experiment with different flavors of hummus, like roasted red pepper or garlic, for some extra taste sensations.
Using tahini or hummus as a spread is a simple and delicious way to incorporate more plant-based options into your diet while saving money on expensive dairy spreads.
6. Avocado as a Cream Replacement
Avocado is a versatile fruit that can be used in many different ways, including as a replacement for cream in recipes. Not only is it a healthier option than cream, but it also adds a rich, creamy texture to dishes. Here are some ways to use avocado as a cream replacement:
| Recipe | Uses |
|---|---|
| Mashed avocado as a sandwich spread | Instead of using mayonnaise or cream cheese, try using mashed avocado on your sandwiches for a healthier and creamier option. |
| Avocado-based salad dressings | Mix mashed avocado with olive oil, lemon juice, and your favorite herbs and spices for a creamy salad dressing. |
| Avocado-based pasta sauce | Blend mashed avocado with garlic, basil, and olive oil to create a creamy and flavorful pasta sauce. |
| Avocado-based dessert toppings | Instead of whipped cream or ice cream, top your desserts with a dollop of whipped avocado mixed with a little bit of honey and vanilla extract for a healthier and creamier option. |
One of the great things about using avocado as a cream replacement is that it’s easy to do and doesn’t require any special equipment or techniques. Simply mash the avocado with a fork or blend it in a food processor until it reaches your desired consistency. Remember to add any additional flavors or seasonings that you would normally use with cream, such as salt, pepper, herbs, or spices.
Using avocado as a cream replacement is a simple and delicious way to create healthier versions of your favorite recipes. Give it a try and see how it can transform your meals!
7. Nut-Based Ice Cream
When it comes to replacing dairy-based ice cream, there are a variety of nut-based options that can satisfy your sweet cravings. Nut-based ice cream is a healthier alternative and can be made at home with just a few ingredients. Here are some nut-based alternatives for dairy-based ice cream:
- Almond Milk Ice Cream: This ice cream is made with almond milk as the base, mixed with sweeteners like honey or maple syrup and flavored with vanilla extract. It can also be customized with a variety of toppings, like fresh fruit or chopped nuts.
- Cashew Milk Ice Cream: Similar to almond milk ice cream, cashew milk ice cream can be made with cashew milk as the base and flavored with natural sweeteners and extract flavors. Cashew milk has a creamy texture and a neutral flavor, making it the perfect base for ice cream.
- Coconut Milk Ice Cream: Coconut milk is a popular alternative to dairy-based ice cream, especially for those who are lactose intolerant. It is rich and creamy, and when mixed with natural sweeteners and extract flavors, it creates a delicious and healthy ice cream treat.
- Hazelnut Milk Ice Cream: Hazelnut milk ice cream is a rich and decadent alternative to dairy-based ice cream. It is perfect for chocolate flavors or mixed with espresso for an iced coffee treat.
Making nut-based ice cream at home is easy and can be customized to your individual taste preferences. Give it a try and you may find yourself preferring this healthy alternative to traditional dairy-based ice cream.
8. Silken Tofu
When looking for a dairy replacement in recipes, silken tofu can be a great option. Silken tofu has a creamy texture and is relatively flavorless, making it a versatile ingredient. Here are some ways to use silken tofu as a dairy replacement:
- Smoothies: Use silken tofu as a creamy base for your favorite smoothie recipe.
- Desserts: Silken tofu can be blended with other ingredients, such as cocoa powder and sweetener, to make a dairy-free chocolate mousse.
- Sauces and Dressings: Blended with herbs, vinegar, and oil, silken tofu can create a creamy sauce or dressing for salads and vegetables.
- Baked Goods: Silken tofu can be blended with other ingredients like mashed bananas or applesauce to replace the dairy and eggs in baked goods.
Silken tofu is also a great source of protein, making it a healthy addition to your meals. When using it as a replacement, be sure to blend it well to create a creamy texture. Additionally, silken tofu can have a higher water content than other types of tofu, so it may require draining before use. Overall, silken tofu is a versatile and healthy replacement for dairy in recipes.
9. Mashed Sweet Potato as a Cream Replacement
One surprisingly delicious and healthy way to replace dairy cream in a recipe is by using mashed sweet potato. Not only is sweet potato lower in fat and calories compared to cream, but it also adds a natural sweetness and unique flavor to any dish. Here are some steps to incorporate mashed sweet potato as a cream replacement:
- Cook and mash the sweet potato: Depending on the recipe, you may need to mash the sweet potato until it is completely smooth, or leave it slightly chunky for added texture. Be sure to season the mashed sweet potato with salt, pepper, and any other desired spices or herbs.
- Use in soups and stews: Mashed sweet potato works great as a thickener and cream substitute in soups and stews. Simply stir in the desired amount of mashed sweet potato in place of heavy cream or milk. It adds a slightly sweet and nutty flavor to the dish.
- Add to pasta sauces: Use mashed sweet potato in place of cream in pasta sauces to make them creamier and nutrient-rich. It works especially well in tomato-based sauces, adding a creamy texture and slightly sweet taste.
- Top off meals: Instead of using whipped cream, add a dollop of mashed sweet potato on top of pies, oatmeal, or other desserts for a healthy and flavorful twist.
By incorporating mashed sweet potato as a cream replacement, not only are you adding nutrients and flavor to your meals, but you are reducing the amount of unhealthy fats and calories in your diet. Give it a try in your favorite recipes and see the difference it can make.
10. Olive Oil or Coconut Oil as a Butter Replacement
One creative swap for expensive dairy products is using olive oil or coconut oil as a butter replacement. These oils can be used in a wide variety of recipes, from sautéing vegetables to baking.
To use olive oil or coconut oil as a butter replacement, it is important to understand their differences. Olive oil has a strong flavor and is best used in savory dishes, while coconut oil has a mild flavor and is great for sweet dishes.
Here is a table summarizing the differences between olive oil and coconut oil as a butter replacement:
| Oil | Flavor Profile | Best Use |
|---|---|---|
| Olive Oil | Strong | Sauces, dressings, savory dishes |
| Coconut Oil | Mild | Baked goods, sweet dishes |
Using olive oil or coconut oil as a butter replacement not only saves money, but it can also provide health benefits. Both oils are rich in healthy fats that can help lower cholesterol and reduce the risk of heart disease. Additionally, they are naturally dairy-free, making them a great option for those who are lactose intolerant or have a dairy allergy.
When replacing butter with olive oil or coconut oil, it is important to measure carefully as the texture and taste of the final dish can be affected. Start with a small amount and add more gradually as needed.
Using olive oil or coconut oil as a butter replacement is a simple and healthy swap that can be incorporated into a variety of dishes.
How to Incorporate Creative Swaps into Your Diet
As you begin to consider incorporating creative swaps for expensive dairy products into your diet, it can be helpful to have a plan for implementation. With a few simple steps and a willingness to experiment, you can gradually introduce these healthy alternatives into your meals and snacks. By planning ahead and taking your time, you can make these swaps a natural part of your dietary routine. Here are some tips for incorporating creative swaps into your diet.
1. Experiment with Recipes
One of the best ways to incorporate creative swaps into your diet is to experiment with recipes. By swapping out expensive dairy products for more affordable and healthy alternatives, you can create delicious and nutritious meals that won’t break the bank.
Here are some ideas for experimenting with recipes using creative swaps:
| Ingredient to Replace | Creative Swap | Recipe Idea |
|---|---|---|
| Dairy milk | Nut-based milk alternatives | Make your own almond milk and use it in cereal, smoothies, or baking recipes. |
| Yogurt | Coconut yogurt | Make a delicious fruit and granola parfait using coconut yogurt instead of dairy yogurt. |
| Cheese | Soy-based cheese | Make a vegan pizza using soy-based cheese instead of regular cheese. |
| Cheese | Nutritional yeast | Sprinkle nutritional yeast over popcorn or use it to make vegan cheese sauce for mac and cheese. |
| Butter | Olive oil or coconut oil | Use olive oil or coconut oil in place of butter when sautéing vegetables or cooking eggs. |
As you experiment with these creative swaps, you may discover new flavor combinations and dishes that you never would have tried otherwise. Don’t be afraid to get creative and try new things!
Pro tip: When experimenting with new recipes, it’s important to keep track of what works and what doesn’t. Make notes about the ingredients you use, the cooking times and temperatures, and any adjustments you make to the recipe. This will help you refine your cooking techniques and create even better dishes in the future.
2. Plan Your Meals Ahead of Time
One of the best ways to incorporate creative swaps for expensive dairy products into your daily meals is by planning ahead of time. This way, you can ensure that you have all the necessary ingredients on hand and it becomes easier to stick to your healthy eating goals. Here are some tips for meal planning:
| Tip #1 | Take inventory of what you have on hand in your pantry, fridge, and freezer. This will help you avoid buying unnecessary items and save money in the long run. |
| Tip #2 | Research recipes that use creative swaps for dairy products. Look for recipes that use your favorite non-dairy alternatives and compile a list of ingredients needed for each recipe. |
| Tip #3 | Plan your meals for the week, including snacks and packed lunches if necessary. This will help you save time and money by avoiding impulsive purchases. |
| Tip #4 | Make a grocery list based on your meal plan and stick to it while shopping. This will prevent you from buying unnecessary items and help you stick to your budget. |
By planning your meals ahead of time and incorporating creative swaps for dairy products, you can improve your overall health and save money at the same time. With a little planning and research, you can find delicious and healthy alternatives to expensive dairy products that work for you and your family.
3. Incorporate Swaps Slowly
One important thing to keep in mind when making creative swaps for expensive dairy products is to incorporate them slowly into your diet. It can be tempting to make a complete switch to these alternatives all at once, but doing so can be overwhelming for your taste buds and digestion.
Why incorporate swaps slowly? When you introduce new foods into your diet, your body needs time to adjust to the changes. Sudden dietary changes can lead to digestive discomfort such as bloating, gas, and even diarrhea. Additionally, if you don’t take the time to gradually adjust to new flavors and textures, you may find that you don’t enjoy these alternatives as much as you initially thought, which could cause you to revert back to your old ways of eating.
How to incorporate swaps slowly: The key to incorporating these creative swaps for expensive dairy products into your diet is to start small and gradually increase your intake. For example, if you want to start using nut-based milk instead of regular milk, try using it in just one recipe or in your coffee instead of milk for a few days. Once you get used to the flavor and texture, gradually increase the amount you use until you’re fully comfortable with this alternative.
Another way to incorporate swaps slowly is to mix these alternatives with dairy products at first. For example, if you want to switch to soy-based cheese, try mixing it with regular cheese on a pizza. This will allow your taste buds to adjust gradually to the new taste and texture. Eventually, you’ll be able to use the alternative cheese by itself and fully enjoy it.
Benefits of incorporating swaps slowly: By slowly incorporating these creative swaps into your diet, you’ll be able to adjust to new flavors and textures without overwhelming your taste buds or digestion. Additionally, by gradually increasing the amount you use, you can ensure you’re getting all the nutrients you need without missing out on anything important.
Here’s a table summarizing some tips for incorporating swaps slowly:
| Tip | Example |
|---|---|
| Start small | Use nut-based milk in one recipe or your coffee for a few days |
| Gradually increase amount | Increase the amount of nut-based milk you use until you’re fully comfortable with it |
| Mix with dairy at first | Mix soy-based cheese with regular cheese on a pizza |
Incorporating these creative swaps for expensive dairy products into your diet can be a fun and rewarding experience. By taking the time to adjust gradually, you can ensure that you’re getting all the nutrients you need while enjoying new flavors and textures.
Conclusion
In conclusion, finding creative swaps for expensive dairy products can provide significant benefits for both your health and your wallet. By opting for nut-based milk alternatives, coconut yogurt, soy-based cheese, and other swaps, you can cut down on your dairy intake while still enjoying delicious and nutritious foods. Additionally, incorporating these swaps into your diet can support healthy digestion, lower inflammation, and promote overall wellness.
While making the switch from dairy products to creative swaps may seem daunting at first, it is important to remember that it is an ongoing process. Experimenting with recipes, planning meals ahead of time, and incorporating swaps slowly can all make the transition smoother and less overwhelming.
Overall, embracing creative swaps for expensive dairy products is a positive step towards a healthier and more sustainable lifestyle. So why not try incorporating some of these swaps into your diet and see how they can benefit you? Your taste buds and your wallet will thank you.
Frequently Asked Questions
Can I still get enough calcium without dairy products?
Yes, there are plenty of plant-based sources of calcium such as leafy greens, tofu, and fortified nut milks that can help you achieve your daily recommended intake.
Are nut-based milk alternatives healthy?
Yes, nut-based milk alternatives can be a healthy option as they are often lower in calories and fat than dairy milk, and can be a good source of healthy fats and protein.
Can I still get enough protein without dairy products?
Yes, there are many plant-based sources of protein such as beans, nuts, and seeds that can help you meet your daily recommended intake.
Is soy cheese a good dairy alternative?
Yes, soy cheese can be a good dairy alternative as it is often lower in fat and calories than traditional cheese and is a good source of protein and calcium.
Can avocado really replace cream?
Yes, mashed avocado can be a great replacement for cream in recipes such as dips, dressings, and sauces as it is creamy and high in healthy fats.
Is tahini a healthy alternative to dairy-based spreads?
Yes, tahini is a healthy alternative to dairy-based spreads as it is a good source of healthy fats, protein, and vitamins and minerals such as iron and calcium.
Is nutritional yeast a good source of vitamins?
Yes, nutritional yeast is a good source of B vitamins such as thiamin, riboflavin, and niacin, and can be a great addition to vegan and vegetarian diets.
Can nut-based ice cream really replace dairy ice cream?
Yes, nut-based ice cream can be a delicious and healthy alternative to dairy ice cream. It is often lower in fat and calories and can be made with natural sweeteners.
Is olive oil a healthy alternative to butter?
Yes, olive oil can be a healthy alternative to butter as it is high in healthy fats and antioxidants and can be used in cooking and as a spread.
How can I make sure I am incorporating enough creative swaps into my diet?
You can experiment with recipes, plan your meals ahead of time, and gradually incorporate swaps into your diet to ensure you are incorporating enough creative swaps.
