Food Substitutions
What you have here is probably one of the most comprehensive lists of food substitutions in existence. This will serve you as a companion to the sample Paleo diet listed on our website. If you find a meal with an ingredient you don’t like, you can use this substitutions list to find an ingredient you do like along with the amount of the substituted ingredient so that the nutritional integrity of the meal is left intact. Here’s an example, let’s say that you have a recipe that calls for pinto beans. You’ll find pinto beans under the “CARBS” section, under “Beans, peas, and lentils”. You’ll then see that 1/2 cup of pinto beans can be substituted for 1/2 cup of refried beans with very little alterations in the percentage of macromolecule ratio (% carb, fat, or protein). You can make as many modifications as you like as long as you stay within the categories at the top of every list of ingredients. For example, you can’t substitute pinto beans for corn or parsnips because corn and parsnips belong to the group “Starchy Vegetables”. Beyond that, you are free (and encouraged) to change any of the recipes you see on the sample Paleo diet below. Make them your own!
Sample Nutrition Plan
This sample nutrition plan is not intended to treat illness or address any medical conditions. What it is designed to do is give you an understanding of what a diet rich in mono- and poly-unsaturated fats actually looks like. You’ll notice that the macromolecule percentages at the bottom of each day contain between 50-55% fats. You do not have to follow this diet meal per meal. You are encouraged to find meals that you like and prepare them in bulk for use throughout your week. At the end of this document is a comprehensive grocery list that contains all the ingredients necessary to prepare the meals you’ll find listed. Use this sample diet with Sigma’s Substitutions List to add ingredients of your preference or add variety to meals you have previously prepared.
4 My Heart Program
For all those who have participated in Sigma’s Advanced Cardio-metabolic Screening who want a little more dietary support and granularity regarding nutrition, Sigma offers you the 4 My Heart Program. This complimentary 30-40min consult with a Quest Diagnostics registered dietician is specifically geared towards assisting our first response population with a tailored approach towards dietary change. To set up your appointment, download this brochure and follow the steps provided.
Food Substitutions
What you have here is probably one of the most comprehensive lists of food substitutions in existence. This will serve you as a companion to the sample Paleo diet listed on our website. If you find a meal with an ingredient you don’t like, you can use this substitutions list to find an ingredient you do like along with the amount of the substituted ingredient so that the nutritional integrity of the meal is left intact. Here’s an example, let’s say that you have a recipe that calls for pinto beans. You’ll find pinto beans under the “CARBS” section, under “Beans, peas, and lentils”. You’ll then see that 1/2 cup of pinto beans can be substituted for 1/2 cup of refried beans with very little alterations in the percentage of macromolecule ratio (% carb, fat, or protein). You can make as many modifications as you like as long as you stay within the categories at the top of every list of ingredients. For example, you can’t substitute pinto beans for corn or parsnips because corn and parsnips belong to the group “Starchy Vegetables”. Beyond that, you are free (and encouraged) to change any of the recipes you see on the sample Paleo diet below. Make them your own!
Sample Nutrition Plan
This sample nutrition plan is not intended to treat illness or address any medical conditions. What it is designed to do is give you an understanding of what a diet rich in mono- and poly-unsaturated fats actually looks like. You’ll notice that the macromolecule percentages at the bottom of each day contain between 50-55% fats. You do not have to follow this diet meal per meal. You are encouraged to find meals that you like and prepare them in bulk for use throughout your week. At the end of this document is a comprehensive grocery list that contains all the ingredients necessary to prepare the meals you’ll find listed. Use this sample diet with Sigma’s Substitutions List to add ingredients of your preference or add variety to meals you have previously prepared.
4 My Heart Program
For all those who have participated in Sigma’s Advanced Cardio-metabolic Screening who want a little more dietary support and granularity regarding nutrition, Sigma offers you the 4 My Heart Program. This complimentary 30-40min consult with a Quest Diagnostics registered dietician is specifically geared towards assisting our first response population with a tailored approach towards dietary change. To set up your appointment, download this brochure and follow the steps provided.
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