Ingredient substitutions that make sense

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 1 THE STRONG TABLE / NUTRITION / 20 Ingredient substitutions that make sense Compare purpose, allergens, texture and nutrient changes before swapping. 01 / Understand the starting point Identify the ingredient's role: protein, liquid, thickener, fat, sweetness or texture. Match the role first, then consider nutrition and preference. 02 / Make the useful distinction For allergies, cross-contact and packaged ingredient labels matter. A substitute cannot be called allergen-safe merely because the recipe title omits the allergen. 03 / Put it into practice Compare protein, energy and serving size after a swap. A teaspoon of seed butter is not nutritionally interchangeable with a cup of yogurt; volume is only one part of the choice. 04 / Review and adapt Record the successful substitution and preparation adjustment. Use the changed ingredient labels when estimating nutrients rather than retaining the original totals unquestioningly. Original education and planning material. Sources support the general context; sample schedules and worksheets are editorial applications, not tested individual prescriptions.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 2 THE STRONG TABLE / NUTRITION / 20 Put the guide to work. A worked example, then your own next step. A practical example Replacing dairy milk with soy drink: check fortification, protein and sweetness, then use the measured volume. Replacing peanut butter with seed butter: check allergen labeling and measure the same intended role. Your decisions What task or goal do I want to improve? What is my starting point and what remains uncertain? Which detail changes my next useful action? What would make the action easier to repeat? When will I review it, and what would require earlier help? Use the platform Training: compare programs and technique guides. Daily: generate a session or arrange a week. Planner: calculate targets and select meals. Progress: record completed work. Learn: return to clinical reading when symptoms need professional assessment.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 3 THE STRONG TABLE / NUTRITION / 20 Your working record. Printable worksheet; use the companion CSV for an editable version. Original ingredient Role Candidate substitute Allergen / label check Nutrition / texture change Evidence and original clinical reading https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety This original workbook is free to keep and use. The source provides background reading; examples are practical frameworks to adapt. Individual medical and nutrition needs require suitable professional advice.