7 simple grocery swaps that raise your score
· 5 min read · By the Novaz team
You don't need to overhaul your diet to eat a little better. Most people buy the same few dozen products every week, so swapping just one or two of them makes a real difference over a year.
Seven swaps to try
| Instead of | Try | Why it tends to score higher |
|---|---|---|
| Flavored yogurt | Plain yogurt with fruit | Far less added sugar, often no additives |
| Frosted cereal | Whole-grain cereal or oats | More fiber, less sugar |
| Regular or diet soda | Sparkling water | No sugar and no sweeteners or colors |
| Deli ham with sodium nitrite | Nitrite-free ham | Avoids a high-risk additive that caps the score |
| Peanut butter with added sugar and oils | Peanut butter with just peanuts and salt | Fewer additives and no added sugar |
| Bottled salad dressing | Olive oil and vinegar | No thickeners, sweeteners or preservatives |
| Candy bar | A handful of nuts or a piece of fruit | More fiber and protein, less sugar |
Find your own swaps
- Scan the products you buy most often.
- For anything in the Poor or Bad band, open the alternatives on its page.
- Pick one swap you'd actually enjoy and try it this week.
- Add one more swap next week.
Keep it realistic
A swap only helps if you stick with it. If a higher-scoring product doesn't taste right to you, try another alternative rather than forcing it. And the occasional treat is fine — the score is about everyday habits, not single foods.
FAQ
- Do I have to swap everything that scores poorly?
- No. Start with the products you eat most often — that's where a swap makes the biggest difference.
Scan it before you buy it
Novaz: Food & Cosmetic Scanner scores food and cosmetics from 0 to 100, shows why, and suggests better picks from the same shelf — no ads, no account.
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