365 Sweet Swaps for a Healthier Life

I’ve been making an effort to eat healthier foods over the last couple of months, but there has been one sweet that’s been harder to give up than others. It’s my sweet tea.

After giving up soda several years ago, I made the switch to water exclusively so that I could be healthier. So it’s a surprise to me that somehow, my once-in-a-while treat has now become a common drink.

In fact, despite experts recommending that women consume no more than 6 teaspoons of added sugar per day, the average American eats 22 teaspoons daily. That’s crazy!

Most of us just don’t realize how much sugar is in our favorite foods and beverages. Things like fruit flavored yogurt, salad dressings, cereals and lattes can contain a huge amount of sugar.

So SPLENDA® has come up with lots of great ways for us to make a healthier change – Sweet Swaps.

365 Sweet Swaps

Sweet Swaps are 365 different ways to make healthier changes. Try a new change each day of the year to help cut the sugar and make better choices for foods and drinks.

One of my biggest swaps will be from Sweet Tea with sugar to SPLENDA® Sugar Blend and then to SPLENDA® No Calorie Sweetener Granulated. It will be a good way for me to get used to a little change at a time and still be able to enjoy my favorite drink.

Check out some of these other great swap ideas for snacks:


100 Calorie Snacks - Sweet Swaps


For some great ideas on how you can make these fun swaps, head over and visit 365 SWEET SWAPS™! You’ll find lots of recipes and tips to help you make healthy changes in your diet.


Twitter Party


Join us for the 365 SWEET SWAPS™  Twitter Party!

We’ll be sharing great SPLENDA® 365 SWEET SWAPS™ tips and recipes and giving away lots of awesome prizes! Join us to learn how you can make simple lifestyle changes that can lead to big results over time.

When: Tuesday, March 4 at noon ET (11 a.m. CT/9 a.m. PT)
Twtvite: http://twtvite.com/sweetswaps
Hashtag: #SweetSwaps
Prizes: Each prize includes a $50 Visa Gift Card and an assortment of SPLENDA® Sweetener Products! Prizes will be randomly awarded to five participants who answer the trivia questions correctly. (US Only)
Hosts: @TheMotherhood, @TheMotherhood25, @CooperMunroe and @EmilyMcKhann





This sponsored post is part of the SPLENDA® 365 SWEET SWAPS ™  campaign with The Motherhood. I received products to facilitate this post. All opinions are my own.



  1. Wow, I never would have guessed that cheese could save you calories!

  2. Funny, I would have thought all those swaps actually went the other way! The twitter party sounds like it will be really informative!

  3. It only takes a few swaps but they can definitely add up over the course of a week!

  4. Oh wow, I had no idea there were so many calories in dried berries! Wow! I have been trying to cut down on my sugar intake lately, these swaps are definitely helpful!

  5. joanna garcia says:

    wow would never have thought cheese was better than olive oil and that dried berries was diff then regular berries!

  6. Janet W. says:

    Those are great substitutes. This year, I’ve been trying to include more whole wheat bread into my diet instead of white.

  7. Alicia K says:

    i love splenda!! its awesome on everything

  8. Pam Sohan says:

    I can’t even drink sweet tea. Makes my teeth hurt. Living in Texas I have to make sure I specify UNsweet when I order my tea.  I did know that any kind of dried fruit is much worse for you than the regular fruit.  The sugars get more concentrated in the drying process. Its always better to eat the fruit in its natural state than to dry it or juice it. You get all the fiber if you eat it whole. 

    Hopefully I’ll be able to join the twitter party. Hubby’s vehicle wouldn’t start this morning so we might be doing the “one car is in the shop” shuffle tomorrow. 

  9. Alicia K says:

    fresh berries are much lower in calories than dried.

  10. Dorothy Teel says:

    Boy, did I miss the boat, have been eating dried berries for years and now I find I would be better off with fresh berries, Thanks for sharing this information with us.

  11. It is amazing things people say are healthier really have more calories than you think! We love Parmesan cheese in our home!

  12. Amy Orvin says:

    I need to do some major swapping!

  13. I’m pretty appalled by the amount of sugar we’re over-consuming. Ugh! I definitely need to cut back.

  14. Huh, I didn’t know berries and olive oil weren’t that great…I eat so much of both!

  15. Looks like some good swaps, will try to make the party!

  16. Cynthia R says:

    We are focusing on some healthier choices as well, sugar has really changed this country and our lifestyle. cutting it out or reducing it will help a lot I think.

  17. Much as I love olive oil, I try my best to use it in moderation since it is high in calories.

  18. Well I missed the twitter party, but I so want to try that berry and splenda salad.

  19. I knew dried berries had some ‘hidden’ calories, but never thought that the difference between them and fresh was that much!

  20. Wow! I never would have guessed that those would be switched!

  21. It’s funny they mention wraps… people always think those are low cal, but many times a bulkie roll would be fewer calories.

  22. I need to do some swapping out at home.

  23. I cook a lot wit olive oil and basically use it on everything. Looks like I’ll be cutting back.

  24. Holy molé! Twenty-two teaspoons of sugar per day for the average American?!?  There has to be some people who are consuming A LOT more because I’m very cautious about our sugar consumption around here.  Unfortunately, I tend toward hypoglycemia and eating too much sugar does not do my body good.  My mother and brother can’t have sugar at all and my fear is that if I push it I’ll end up like them.  It’s important to me to reinforce good eating habits with my kids because there is an inherited tendency for problems associated with excess sugar consumption in our family.

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