Healthy Swaps at Home
Follow these simple low and no-cost ideas to encourage your whole family to make healthier choices—both at home and on-the-go.
Healthy Swaps and Tips
Click each item for home tips. Tap each item for home tips.
Young child putting away a cookie container in a cupboard.
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Put sweets and fatty snacks like chips away in cabinets. You’re less likely to eat them if you can’t see them.
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Individually bagged snacks.
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Divide a bulk bag of your favorite nuts into individual portions. Take for a healthy, on-the-go snack.
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Close-up of a fruit bowl with mangos, oranges, apples, and grapes.
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Keep healthy snacks like fresh fruit out where they’re more visible and easy to grab.
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Close-up of glass food containers with rice, vegetables, and chicken.
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Cook large batches of recipes, save in individual containers for quick lunches throughout the week.
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Water Swaps and Tips
Click each item for water tips. Tap each item for water tips.
Close-up of a hand taking a water bottle from a fridge.
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Put water in the front of the fridge so it’s easy to reach for when the family gets thirsty.
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A glass of sparkling water with berries.
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Try sparkling water with fruit for a healthier alternative to soda that still has a refreshing fizz.
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Detail of a man pouring water into a glass from a filtered water pitcher.
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Use a water filter at home. It can help tap water taste as fresh as bottled.
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A woman in sports outfit holding a water bottle.
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To stay hydrated, drink water instead of sugary sports drinks when you do any physical activity.
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Snacking Swaps and Tips
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A plate with vegetables cut in sticks and garbanzo hummus.
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Try raw veggies with hummus instead of chips as a crunchy, healthier alternative.
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A small plastic container with chopped fruit.
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Buy to-go packs of fruit packaged in water instead of syrup for less sugar and fewer calories.
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Top-down of plain yogurt dip with dill, cucumber, and served with pita chips.
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Mix herbs into plain low-fat yogurt as an alternative to fattier, store-bought dips.
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A whole-grain cracker with avocado and deli meat.
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Try 100% whole-grain snack crackers topped with avocado and lean deli meat.
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Cooking Swaps and Tips
Click each item for cooking tips. Tap each item for cooking tips.
A jar of applesauce
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Try unsweetened applesauce instead of oil to keep bread and muffins moist without added fat.
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A container with whole wheat flour.
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Use half whole wheat flour instead of white flour for added nutrients and fiber.
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A wooden bowl with uncooked oatmeal.
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Add oatmeal to baked treats for a healthier and more filling twist.
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A deep plate filled with cottage cheese topped with a sliced strawberry.
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Choose low-fat or fat-free dairy options to cut calories and saturated fat.
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