Feel like a sweet, salty or crunchy snack?
We got you with these simple food swaps
Lower-Points® swaps for whatever type of food you desire.*
Sweet
Salty
Crunchy
Cheesy
Chocolatey
*Points may vary based on serving, brand, or recipe.
Be ready! If you usually like the same types of foods, stock your kitchen ahead of time: Pre-portion snacks, batch-prep or freeze items, or buy frozen (and quick-cooking) options.
Plan, don’t ban!
Tend to overeat certain foods? Avoiding them altogether may make you want them more. Instead, put up some guardrails ahead of time by answering these Qs.
1. WHAT is a sensible portion?
Look up the Points value and pick a serving that can fit in your Budget.
2. WHERE will you buy or enjoy the food?
Consider eating it out, which can help you avoid seeing the food every time you open the fridge. If you do have it at home, try pre-portioning servings.
3. WHEN do you get triggers?
Identifying any triggers or circumstances can help you plan. That way, instead of avoiding, you can look forward to satisfying it.
How to stop urgesbeforethey start
The secret: Building more satisfyin and filling meals. Decide how many total Points you want to spend, then choose a food (or foods) from each category.
Start with a filling base. Protein: chicken, seafood, eggs, tofu, beans, lentils, yoghurt, lean beef or pork. Fibre: non-starchy veggies, oats, wholemeal pasta, quinoa, or other wholegrains. | Bulk it up. Choose ZeroPoint® foods loaded in fibre. Non-starchy veggies or fruit, including packaged slaw mixes or frozen stir-fry veggies. |
Add flavour. Let taste guide you, just use these items in smaller quantities. Cheese, avocado, olive oil, salad dressing, nuts, olives. | Add a wild card. Choose whatever else helps you finish the dish. Potatoes, tortilla chips, croutons, a base for soup, or a sauce. |
Control what you can
1. Store trigger foods out of sight. Seeing a certain food (or smelling or even hearing its name) can make you want it—versus out of sight, (often) out of mind.
2. Consider the connections. Something sweet after dinner, chips while watching TV—you may want a certain food because it “makes sense”. Could a lower-Point swap do the trick? Can you break the connection or make a new one?
3. Get your snack on. Reminder: Eat before you want to eat everything in sight; plan to have a meal or snack every 4 hours.