• Instead of...
• If using raw, sub in...
• If using cooked, sub in...

• Berries (blueberries, blackberries, strawberries, and raspberries)

• Cherries, bananas, grapes, stone fruit

• Cherries, grapes, stone fruit

• Grapes

• Cherries, berries, bananas

• Cherries, berries

• Stone fruit (peaches, plums, nectarines, and apricots)

• Bananas, berries

• Grapes, apples, pears

• Grapes

• Cherries, berries, bananas

• Cherries, berries

• Stone fruit (peaches, plums, nectarines, and apricots)

• Bananas, berries

• Grapes, apples, pears

• Instead of...
• If using raw, sub in...
• If using cooked, sub in..

• Broccoli
• Cauliflower
• Cauliflower, spinach, dark leafy greens

• Carrots
• Beets, celery root, summer squash, celery
• Root vegetables, summer squash, celery

• Dark leafy greens (kale, chard, collards, turnip, beet, and mustard greens)
• Spinach, lettuce, cabbage
• Spinach, broccoli, cabbage

• Eggplant
• ---
• Zucchini, yellow squash, sweet peppers

• Mushrooms
• Summer squash
• Snow peas, sugar snap peas, summer squash

• Potatoes
• ---
• Sweet potato, root vegetables, carrots

• Root vegetables (turnips, beets, rutabaga, celery root)
• Sweet potatoes, carrots
• Sweet potatoes, winter squash, carrots, parsnips

• Spinach
• Lettuce
• Dark leafy greens, broccoli, cabbage

• Summer squash (zucchini, yellow squash)
• Sweet peppers, carrots
• Eggplant, sweet peppers

• Sweet potatoes
• Cabbage, root vegetables, carrots
• Root vegetables, carrots, winter squash, parsnips

• Winter squash
• Sweet potatoes, root vegetables, parsnips, carrots

Foods within the same category can be used in place of each other. For instance, a dark leafy green such as kale can be replaced with any other dark leafy green like chard or collards, whether raw or cooked. The following substitutions will work whether using raw or cooked foods.