Simple food swaps for eating in snacks
Sweet, salty, crunchy, or cheesy? We got you.
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Lower-Points swaps ®
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.? Swearing them off 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 values 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 enjoy it.
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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, crisps 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.