Easy Ways to Cut 100 Calories...

Easy Ways to Cut 100 Calories

1 Select nonfat or 1% milk instead of whole milk
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2 Use a small glass for your juice and a small bowl for your cereal
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3 Savor a bowl of bananas, berries, low-fat milk, and sugar substitute instead of a sweet roll
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4 Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions instead of adding meat
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5 Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese
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6 Prepare tuna or chicken salad with fat-free mayonnaise
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7 Grill your sandwich using nonstick cooking spray instead of butter
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8 Stuff a pita pocket with more fresh vegetables, less meat and cheese
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9 Pick water-packed tuna instead of tuna packed in oil
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10 Eat slowly to make your meal last and reduce your urge for second helpings
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11 Satisfy your sweet tooth with a sliver, bite, or taste of dessert instead of a full portion
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12 Trade 1 cup of ice cream for a 1/2 cup topped with 1 cup of sliced strawberries
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13 Freeze blended fresh fruit into a sorbet for a refreshing dessert
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14 Leave the cone at the counter; have a single dip ice cream scoop in a cup
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15 Swap regular soda for sparkling water with a squeeze of lemon or orange
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16 Pay attention to serving sizes; some cans and bottles contain 2 or more servings
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17 Prepare hot chocolate and instant breakfast drinks with skim milk instead of whole milk
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18 Add a splash of 100% fruit juice to sweeten fresh brewed iced tea in place of sugar
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19 Freeze grapes or watermelon wedges for a popsicle-like treat
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20 Blend a smoothie made from nonfat yogurt, skim milk and fresh fruit instead of ice cream
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21 Choose 1 cup of fresh grapes, melon, or berries in place of licorice or jelly beans
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22 Munch on a small bag of microwave popcorn with no added butter
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23 Split a dessert with your dining companion or order one for the table and enjoy a few bites
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24 Ask for the bread basket to be removed from the table as you sit down
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25 Ask for a cup of soup rather than a bowl
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26 Enjoy a box of Sweethearts candies instead of chocolate kisses this Valentine's
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27 At the deli, order a whole wheat wrap instead of a sandwich on bread
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28 Indulge your cupcake craving with less guilt by only eating the top half

Easy Ways to Cut 100 Calories

1 Try nonfat Greek yogurt instead of classic
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2 Split a bagel with someone, or wrap up the other half for tomorrow's breakfast
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3 Flavor your coffee with cinnamon and nutmeg instead of flavored syrup
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4 Swap your morning bagel for an English muffin
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5 Select a portion-controlled frozen entreé in place of a burger and fries
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6 Top your brownie with light whipped cream instead of ice cream
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7 Make a pizza with half the cheese
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8 Select soft taco size (6-8 inch) flour tortillas instead of the larger burrito size
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9 Substitute fat-free sour cream in recipes
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10 Choose 1% cottage cheese in place of regular
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11 Opt for the small or medium drink instead of the large
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12 Choose whipped yogurt over the regular kind
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13 Dip your fork into your salad dressing, then pick up the lettuce leaves—not the other way around
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14 Replace just 8 ounces of soft drink, fruit juice, or fruit beverage with water
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15 Control your portions by pouring an individual serving of pretzels or chips into a bowl instead of eating from the bag
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16 Try raw vegetables instead of tortilla chips with salsa
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17 Try baked chips in place of the regular variety
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18 Enjoy canned fruit packed in water or its natural juice instead of heavy syrup
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19 Select minestrone or other broth-based soups over cream-based ones
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20 Skip the super-size promotions
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21 Order vinaigrette dressing rather than a mayonnaise-based dressing
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22 Ask for croutons to be removed from your salad
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23 Use hummus instead of mustard or mayo on your sandwich
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24 On nachos, swap sour cream for low-fat refried beans and chunky salsa
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25 Have a high-protein granola bar instead of an energy bar as a post-workout snack
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26 Trim any visible fat from your steak
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27 Choose chocolate sorbet over chocolate ice cream
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28 Skip the tortilla chips at Mexican restaurants
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29 Order grilled chicken or fish instead of pasta at your favorite Italian restaurant
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30 Bake mini-muffins instead of full-size varieties
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31 Mix protein powder with milk or water instead of blending a fruit smoothie

Easy Ways to Cut 100 Calories

1 Spread 2 Tbsp of fat-free cream cheese in place of regular cream cheese on your muffin, bagel, or toast
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2 Substitute all fruit jam for the sugar-rich varieties
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3 Select lean ham or Canadian bacon in place of regular sausage or bacon
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4 Choose marinara sauce over alfredo on pasta night
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5 Leave 3 to 4 bites on your plate
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6 Use 2 Tbsp balsamic vinegar and 1 tsp extra-virgin olive oil in place of regular dressing
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7 Order pizza with grilled chicken in place of pepperoni
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8 Trim all fat from beef, pork, and chicken
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9 Enjoy your salad without the croutons
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10 Bake, broil, or grill chicken and fish rather than frying
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11 Choose your piece of sheet cake from the middle, where there's less icing
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12 Top angel food cake with berries instead of icing or chocolate sauce
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13 Cut a half slice of cake or pie
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14 Sauté your veggies and meat in low-sodium chicken broth instead of oil
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15 Enjoy a dish of in season fresh fruit instead of custard or pudding
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16 Drink light beer—limit yourself to 1 or 2—instead of regular
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17 Use sparkling water or seltzer as a mixer in place of tonic or soda
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18 Choose 100% fruit juices
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19 Pick a small piece of fruit (apple, peach, orange) the size of a tennis ball, or eat just half of a bigger piece of fruit
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20 Replace cookies with cubed and whole fresh fruit kebobs
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21 Be dip savvy: dip fruit into fat-free yogurt, and veggies in bean dip or salsa
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22 Try a calorie controlled frozen dinner made w/ whole grains, lean protein, and veggies instead of ordering take-out
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23 Substitute steamed vegetables for the potato, rice, or pasta side dish
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24 Select an appetizer as your main dish; add a soup, salad, or vegetable side dish
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25 Skip the free chips with your sandwich or sub order
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26 Get some fresh air and take a brisk 15-minute walk during your lunch hour
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27 Use a spray bottle to apply dressing to your salad, rather than pouring it on
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28 Stop eating your dessert once you hit the crust
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29 When you're tempted by a chocolate bar in the vending machine, mix yourself some chocolate milk instead
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30 Munch on fruity gum instead of jelly beans this spring


Easy Ways to Cut 100 Calories
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1 Fill your omelette with onions, peppers, spinach, and mushrooms instead of cheese and meat
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2 Lighten up your omelette, frittata, or scrambled eggs by using 4 egg whites or 1/2 cup egg substitute
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3 Make your sandwich with light, whole-wheat bread
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4 Choose 3-4 ounce meat portions (the size of a deck of cards)
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5 Remove the skin from chicken
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6 Reduce cooked rice and pasta by 1/2 cup
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7 Season steamed vegetables with fresh lemon and herbs instead of butter
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8 Make soft tacos with corn, not flour tortillas
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9 Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing
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10 Choose apple, peach or blueberry over pecan or cream pie
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11 Follow the low-fat directions when preparing brownie, cake, and cookie mixes
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12 Share your dessert with someone else
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13 Select a cupcake rather than a standard slice of cake
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14 Substitute half the oil in a recipe with applesauce when baking
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15 Choose light beer or wine instead of frozen or fruit-based alcoholic drinks
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16 Lighten up your favorite coffee drink by requesting nonfat milk and using half the sugar or flavored syrup
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17 Try 1/2 cup fresh fruit in place of 1/2 cup dried fruit
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18 Enjoy a frozen banana or 100% fruit bar in place of an ice cream sandwich
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19 Have 1 less handful of mixed nuts
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20 Satisfy chocolate cravings w/ 2 individually wrapped dark chocolate squares or truffles instead of a full-sized bar
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21 Ask for a half-portion or don't eat everything on your plate
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22 Use fresh lemon to season fish instead of tartar sauce
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23 Choose a side salad instead of fries when ordering fast food
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24 Select grilled chicken in place of breaded and fried
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25 Ask for sauce and salad dressing on the side; eat enough to enjoy the flavor, but leave most of it behind
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26 Start your meal with a broth-based soup to fill up with fewer calories
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27 Order your burrito salad-style for a slimmer spicy indulgence
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28 Top your ice cream with chocolate sprinkles instead of chocolate chips
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29 Avoid anything labeled "spicy" on the sushi menu as the sauce is probably mayo-based
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30 Skip the meat toppings and order veggie pizza instead
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31 In place of sugary juice, make a "spritzer" by adding a splash of cranberry to a glass of soda water