Smart swaps made easy | Human Resources

Why focus on swaps?

For most people, a complete diet overhaul is unrealistic and
unnecessary.
Simple swaps can make a significant impact on dietary quality and
health outcomes.
Swaps can be easily tailored based on preferences and budget.

Swaps for lower sugar

Instead of this...	Try this...
Sugary cereal	Cereals with less than 10 g of added sugar per serving
Flavored oatmeal packs	Use plain oats and flavor with fruit, vanilla extract, cinnamon
Sugar sweetened fruit	No added sugar dried fruit, frozen fruit canned fruit, applesauce
Soda	Sparkling waters, infused water
Sweet tea	Half sweet tea, unsweetened tea with a splash of lemonade
Sports drinks	Plain water, diluted sports drink. coconut water, water + electrolyte tablet
Sugary yogurt	Yogurt with less than 10 g of added sugar per serving
Maple syrup or jelly	Applesauce, chia jam, fruit compote, nut or seed butter
Coffee drinks	Order half-sweet, use milk + sugar instead of sweetened creamer
Baked goods	Use ¼ to ⅓ less sugar, sub applesauce or mashed banana for sugar

Swaps for lower carbohydrates

Instead of this...	Try this...
White rice	Cauliflower rice
Pasta	Zucchini noodles, spaghetti squash
Bread	Low-carb breads, thin-sliced breads
Tortilla	Low-carb tortillas, egg wraps, lettuce wraps
Crackers	Carrot chips, cucumber slices, crispbread, cheese crisps
Mashed potatoes	Mashed cauliflower, mashed turnips
Breadcrumbs (for coating)	Crushed nuts
Fruit juice or dried fruit	Fresh fruit
Baked goods	Almond or coconut flour, low-carb baking mixes

Swaps for lower fat

Instead of this...	Try this...
Deep frying	Air frying
Ground beef	90% or leaner ground beef, ground chicken or turkey
Beef and pork sausage	Chicken or turkey versions
Full-fat dairy products	Reduced fat milks and cheeses, low-fat yogurt
Cream-based soups	Broth-based soups
Mayonnaise on sandwich	Mustard or hummus
Sour cream	Greek yogurt
Alfredo sauce	Marinara sauce
Ice cream	Frozen yogurt
Chips	Air-popped popcorn

Swaps for lower sodium

Instead of this...	Try this...
Traditional canned soups	Lower-sodium soups
Nuts, crackers, chips	Unsalted or lightly salted versions
Bread	Bread with less than 140 mg per slice
Fresh chicken	Check labels for added sodium and aim for 100 mg or less per 3 oz.
Deli meats	Fresh roasted chicken or turkey, lower-sodium canned tuna or salmon
Cereals	Cereals with less than 140 mg of sodium per serving
Flavored oatmeal packs	Use plain oats and do not add salt when cooking
Canned goods	No sodium or lower sodium versions, rinse before using
Boxed rice or pasta mixes	Lower-sodium versions, flavor plain rice or pasta yourself
Baking powder	Lower sodium or no sodium baking powder (potassium bicarbonate)
Condiments and seasonings	Lower-sodium versions, herbs, spices, vinegar, lemon juice, garlic, ginge

Swaps for more fiber

Instead of this...	Try this...
White bread	100% whole grain bread
White pasta	Whole wheat pasta, bean-based pasta
White rice	Brown or wild rice, quinoa, farro, millet, bulgar
Cereals	Cereals with at least 3 g of fiber per serving
Chips	Popcorn, whole grain crackers, roasted chickpeas or edamame
Fruit juice	Whole fruit
Iceberg lettuce	Spinach, kale
Breadcrumbs (for binding)	Blended oats
Dessert	Chia pudding
Baked goods	Sub ½ whole wheat flour or 1:1 white whole wheat flour

Swaps for more protein

Instead of this...	Try this...
Regular yogurt, non-dairy yogurt	Greek yogurt, Skyr, soy yogurt, cottage cheese
Almond milk	Soy milk or cow’s milk
Ice cream	Frozen Greek yogurt
Cream cheese	Nut or seed butter
Sour cream	Greek yogurt
Oatmeal	Prepare with soy or cow’s milk and add protein powder
Tortilla	Egg wrap
Chips	Roasted chickpeas or edamame
Plain salad	Add boiled egg, cheese, meat, fish, beans, lentils, tofu

Remember:

Make swaps that prioritize taste and nutrition.
Balance swaps to ensure an overall healthful diet.
Focus on progress, not perfection.
Small, consistent swaps over time can make a difference.
Experiment to find what swaps work best for you.