Knowing the calorie density of your foods allows you to make the best choices for your needs. For example, if you're hungry as a bear, but only have a few exchanges left in the day, you'll want to make the most of your food choices and get the largest volume possible. Or if you're in a hurry and need to scarf down an entire meal in three bites, you'll need to know what choices give you the most bang for your bite. Below are just a few examples of how you can take advantage of your exchanges. Want to know more? Get in touch with your TNT Health Educator to find out how many exchanges you need per day and how making a few simple swaps can help you reach your goals faster and forever.