Simple Swaps to Start With

A swap is like changing one ingredient in a recipe you already love.

Water or unsweetened drinks can take the place of soda or juice. Plain sparkling water works too. Some drinks have added sugar, so check the label. Unsweetened means no sugar was added.

Two items stand side by side next to a shopping basket. A magnifier reads each one. A soda can shows added sugar and a water bottle shows no added sugar, so the water goes into the basket and the soda fades. Then a glass of juice, which is just the juice, sits next to a whole fruit, and the whole fruit goes into the basket.

Whole fruit is a good swap for juice. You get the whole fruit, not just the juice.

An apple, an orange or a few berries all count. Fruit still has carbs, like rice or bread. It is part of your meal, not an extra.

When you can, pick whole grains instead of white bread or white rice. Brown rice, oats and whole wheat bread are good examples.

You do not have to give up your favorite dishes. Keep them on the table.

Ask your care team before big changes to what you eat.

Grain cards sort into white grains and whole grains, like white rice and brown rice.

Key takeaways

• Water or unsweetened drinks can replace soda and juice.
• Whole fruit and whole grains are good swaps when you can use them.
• Keep your favorite dishes, and swap one thing at a time.

Try it

At lunch or dinner, swap your usual drink for water, then jot down what you chose.