How-To: Find Greater Balance

Smart Swaps meal challenge

Fine-tune a popular meal to boost nutrients, and give it a good-for-you kick.

Choose a meal to get started:

Fried chicken, white rice, garden salad and chocolate milk

Tap possible swaps to see which ones might make an even better-for-you meal.

You’ll know you’ve tapped a Smart Swap when you see festive confetti and the option turns purple. Less-great swaps will fall away. The next screen tells you why the Smart Swaps win.

Fried Chicken

Wrap in bacon Grilled chicken Oven fried chicken

White Rice

Brown rice Quinoa Add butter

Garden salad

Add peppers Add gummy worms Add carrots

Whole milk

Orange soda Regular milk

What makes these swaps so smart?

Fried chicken, white rice, garden salad and chocolate milk

The Smart Swap
Why it’s a good idea
  • Grilled chicken
  • Oven-fried chicken
  • Regular milk
  • Reduce sugar
  • Brown rice
  • Quinoa
  • Add fiber and nutrients
  • Add peppers
  • Add carrots
  • Get more color, fiber and goodness

Hamburger on a white bun, fries and a chocolate shake

Tap possible swaps to see which ones might make an even better-for-you meal.

You’ll know you’ve tapped a Smart Swap when you see festive confetti and the option turns purple. Less-great swaps will fall away. The next screen tells you why the Smart Swaps win.

Hamburger with fries

Hamburger patty

Ground turkey Add another patty 75% or 85% lean ground beef

Bun

Lettuce wrap Whole wheat bun

Fries

Onion rings Sweet potato fries Grilled veggies

Chocolate shake

Whole-fruit smoothie Soda

What makes these swaps so smart?

Hamburger on a white bun, fries and a chocolate shake

The Smart Swap
Why it’s a good idea
  • Ground turkey
  • 75% or 85% lean ground beef
  • Cut down on fat
  • Whole wheat bun
  • Sweet potato fries
  • Add fiber and nutrients
  • Lettuce wrap
  • Grilled veggies
  • Whole-fruit smoothie
  • More color, fiber and goodness

Pasta with tomato sauce, garlic bread and soda

Tap possible swaps to see which ones might make an even better-for-you meal.

You’ll know you’ve tapped a Smart Swap when you see festive confetti and the option turns purple. Less-great swaps will fall away. The next screen tells you why the Smart Swaps win.

Pasta

Whole-grain pasta Spaghetti squash

Sauce

Add chopped veggies Cream sauce

Garlic bread

Whole wheat bread Replace butter with oil

Soda

Sports drink Unsweetened iced tea with lemon Water with fresh fruit

What makes these swaps so smart?

Pasta with tomato sauce, garlic bread and soda

The Smart Swap
Why it’s a good idea
  • Whole-grain pasta
  • Whole wheat garlic bread
  • Add fiber and nutrients
  • Spaghetti squash instead of noodles
  • Add chopped veggies to sauce
  • More color, fiber and goodness
  • Replace butter with oil
  • Increase healthy fat
  • Unsweetened iced tea with lemon
  • Water with fresh fruit
  • Reduce sugar

Beef burrito with cheese and rice, and tamarind soda

Tap possible swaps to see which ones might make an even better-for-you meal.

You’ll know you’ve tapped a Smart Swap when you see festive confetti and the option turns purple. Less-great swaps will fall away. The next screen tells you why the Smart Swaps win.

Beef

Jelly beans Black beans Chicken Replace salt with spice

Other fillings

Low-fat cheese Less cheese Extra cheese Brown rice Add veggies

Wrap

Deep fry it Whole wheat tortilla Top with crema

Tamarind Soda

100% fruit juice Mandarin soda Water with lime

What makes these swaps so smart?

Beef burrito with cheese and rice, and tamarind soda

The Smart Swap
Why it’s a good idea
  • Chicken
  • Low-fat cheese
  • Less Cheese
  • Cut down on fat
  • Replace salt with spices
  • Dial down salt
  • Whole wheat tortilla
  • Black beans
  • Brown rice
  • Add fiber and nutrients
  • Add veggies
  • Get more color, fiber and goodness
  • 100% fruit juice
  • Water with lime
  • Reduce sugar

Fried jasmine rice with pork and sweetened tea

Tap possible swaps to see which ones might make an even better-for-you meal.

You’ll know you’ve tapped a Smart Swap when you see festive confetti and the option turns purple. Less-great swaps will fall away. The next screen tells you why the Smart Swaps win.

Pork

Cut off extra fat Use chicken Add sausage Add egg or tofu Add shrimp

Rice

Cook in butter Brown rice Use less vegetable oil Add more veggies

Sauce

Extra soy sauce Low-sodium soy sauce Add ginger and garlic Top with fried shallots

Sweetened tea

Water with fresh fruit Grape drink Unsweetened tea

What makes these swaps so smart?

Fried jasmine rice with pork and sweetened tea

The Smart Swap
Why it’s a good idea
  • Cut off extra fat
  • Use less vegetable oil
  • Cut down on fat
  • Use chicken
  • Add shrimp
  • Add egg or tofu
  • Focus on lean protein
  • Brown rice
  • Add fiber and nutrients
  • Add more veggies
  • Add ginger and garlic
  • More color, fiber and goodness
  • Water with fresh fruit
  • Unsweetened tea
  • Reduce sugar
  • Low-sodium soy sauce
  • Dial down salt

Great swapping!

That kind of thinking will help you find your healthy eating style and maintain it for a lifetime.

Ready to set a goal for yourself?

Let’s Do It!

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