Smart Swaps

Small Change. Big Impact!

Consistency is more important than intensity— just keep moving, and your body will thank you!

Swap These
With These

Foods with high calories & containing highly refined ingredients

Low calorie salads and sprouts (from whole grains & vegetables rich in nutrients)

Deep fried snacks (contains high levels of cooking oil/fat)

Nuts & seeds (healthy fats integrated in food)

Foods containing highly refined ingredients, high fat & high sugar

Traditional sweets & snacks made with whole grains, nuts, millets & oil seeds

Wellness Trivia

CHEW SLOWLY & EAT MINDFULLY

Your brain needs about 20 minutes to register that you’re full. Slow down, chew thoroughly, and enjoy your meal—this can naturally reduce calorie intake

Sugar sweetened carbonated & non-carbonated beverages, health drinks & energy drinks`

Natural foods like tender coconut water, buttermilk, fresh lemon juice. chia seeds soaked in lemon juice, etc

Fresh fruits juices

Whole fruits

Jams, sauces and dips

Fresh home made chutneys and dips (having relatively lower fat & sugar)

Note:

The food visible in left side can be consumed occasionally in moderation. Reference- Dietary guidelines for Indians, 2024.

Disclaimer:

This smart swap is a suggested alternative and may not be suitable for all dietary needs. Smart swaps are for informational purposes only. Always consult with a healthcare professional for personalized advice.