Eat This Not That
Some foods have phosphates, while others don't. The good news is that there is almost always another brand that are safe to eat. It is simply a matter of swapping one brand for another. Use these simple swaps to keep your diet phosphate-free.
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To see if the food is safe to eat, if it's prepackaged, check the ingredient labels for the word "phosphate". If the food is fresly baked, ask if there is baking powder. All baking powder has phosphates. so these foods will have to be swapped too. See below for some ideas.
Breakfast
While eggs, omellettes and bagels will be safe to eat, many sweet breakfast and brunch foods have phosphates as they use baking powder to make the food rise. Pancakes, waffles and muffins are usually off limits. But french toast and croissants are a yummy safe alternative for a sweet treat.
Pancakes and Waffles
Pancakes and waffles at a restaurant have baking powder, even at a fresh bakery. French toast is a safe alternative. But if you can't resist, go for the buttermilk version as they will have less baking powder.
Muffins
All muffins and cupcakes will have baking powder, which contains monocalcium phosphate. This is even true for the best bakery. Instead opt for a croissant.
Breakfast Wraps
All wheat wraps and tortillas use phosphates as a rising agent or preservative to keep them soft. Instead get the eggs without the wrap.
Banana Bread
Banana bread sometimes has baking powder as an ingredient and sometimes uses only baking soda (which is safe!). If you're at a bakery ask if there is baking powder. If it has baking powder you can have french toast, bagel or croissant
Kids' Food
Here are some foods that Becky and Max like to eat that we swapped to keep them phosphate-free.
French Fries
Instead of Ore-Ida or ShopRite brand fries, look for Trader Joe’s or Alexia brand. The Trader Joe’s fries have the simplest ingredients and usually taste the best.
Chicken Fingers
While many frozen nuggets are fine, some standard Perdue lines contain phosphates. The best option we have found is Bell & Evans frozen fingers (the uncooked variety). If you need something fast, Yummy Dino Buddies or Perdue Organic are great safe alternatives.
Macaroni and Cheese
All boxed mixes, even Annie's organic, contain phosphates in the cheese powder. Instead of the box, we make one pot mac and cheese. It’s just as fast as the box but completely phosphate free. You only need 3 ingredients, elbows, a block of cheddar cheese and salt. Here's the recipe we like but we usually substitute water for milk https://www.budgetbytes.com/miracle-mac-n-cheese/
Wheat Tortillas
All wheat wraps and tortillas use phosphates as a rising agent or preservative to keep them soft. Instead of standard grocery brands, use soft or hard corn tortillas. Old El Paso makes hard corn shells that stay shelf stable for a few months.
Cookies
No Chips Ahoy! Yes for Milanoes and Tates cookies. Instead of regular Oreos eat gluten free Oreos, they almost taste the same (yes, seriously).
Crackers
Wheat crackers like Wheat Thins and Ritz are a common place for hidden additives. Swap out standard brands for Mary’s Gone Crackers, Stacy's pita chips, pretzel crisps or sweet potato chips,
Restaurants
Most foods at restaurants are OK to eat. But here are some that need to be swapped out.
French Fries
Unless they're hand cut, almost all french fries at restaurants have phosphates. Instead opt for sweet potato fries, potato chips or a side of fruit.
Chicken Fingers
Almost all chicken fingers at restaurants come frozen and have phosphates. Unfortunately there's not a good swap here. Either BYO or pick something else on the menu.
Hamburger Buns
Potato buns have phosphates, even the popular Martin's brand. Instead opt for a brioche bun, kaiser roll or sesame bun.
Wraps
All wheat wraps and tortillas use phosphates as a rising agent or preservative to keep them soft. Even if you're at a fresh foods, all natural, organic lunch spot, the wheat wrap will still have phosphates. Instead opt for a salad or a corn tortilla.
Bacon
Most bacon at restaurants has sodium phosphate. Instead of bacon, opt for sausage.
Brunch items
Pancakes, waffles and muffins use baking powder which has phosphates. Instead order french toast or croissants. Or stick to eggs or an omelette.
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Dessert
Desserts can use baking powder.
Cake and Cupcakes
Cake and cupcakes have baking powder. Instead you can have flourless chocolate cake (It's the best).
Brownies
Brownies have a 50/50 chance of having baking powder. If they're freshly made, ask if they have baking powder. If the brownie is prepackaged, check the ingredient list if there are phosphates.
Froyo
Froyo has phosphates. Opt for Icecream. It tastes better anyway.
Cookies
Cookies at a bakery usually have baking powder, which contains phosphates. Ask the bakery if there is baking powder. At the grocery store, always read the ingredient labels, but we've found that Tates cookies, Milanoes and Gluten free Oreos are safe and delicious.