Cut 100 Calories from Every Meal

At Breakfast

• • Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
• • Gotta have carbs? Split a bagel with a coworker.
• • Drink your two cups of joe black. Or order a single espresso instead of your usual latte.
• • Swap OJ for the real deal—one fresh orange.
• • Trade a side of regular sausage for turkey.
• • Top your waffles with Reddi-Whip instead of syrup (or use sugar-free).
• • Skip the whip on any Caribou Coffee 16-ounce drink.
• • Eat your granola from a 4-ounce mug, not an 8-ounce bowl.
• • Lose the Yoplait Thick & Creamy and have a Yoplait Fiber 1.
• • Order pancakes, but hold the butter.
• • Scramble together 4 egg whites instead of 2 whole eggs.

At Lunch

• • Leave the Swiss cheese out of your sandwich.
• • Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
• • Pass up croutons at the salad bar.
• • Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.
• • Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover's variety.
• • Take your iced tea unsweetened.
• • Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.
• • Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
• • Make your burger turkey, not beef.
• • Slurp minestrone soup instead of cream of anything.
• • Go bunless—shed your hamburger roll.
• • Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas.

At Happy Hour

• • Nurse a single glass of wine instead of downing 2 beers.
• • Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you'll swig less per round.
• • Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.
• • Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
• • Blending your own? Have a daiquiri, not a piña colada.
• • Pop the cap off of an MGD 64 instead of a bottle of Killian's Irish Red.
• • Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
• • Dip your nachos in salsa rather than guacamole.
• • For automatic portion control, sip wine from a Champagne flute, not an oversize goblet.

On Your Snack Break

• • Drink sparkling water instead of soda.
• • Move your stash of Hershey's Kisses at least 6 feet away from your desk—you'll dip in half as often.
• • Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
• • Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
• • Lay off the Lay's Classic potato chips and have a handful of Rold Gold pretzels.
• • Munch on a bag of Orville Redenbacher's Smart Pop Kettle Korn, not Movie Theater Butter.
• • Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone.

During Dessert

• • Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
• • Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
• • Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
• • Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
• • Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
• • Eat 5 meringue cookies instead of 2 chocolate chip ones.
• • Pass on the à la mode and savor that brownie au naturel.
• • Can the cone. Have your ice cream in a bowl.
• • Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup

In the Kitchen

• • Substitute nonfat Greek yogurt for a serving of sour cream.
• • Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
• • Making homemade mac 'n cheese? Cut 2 tablespoons of butter from the recipe.
• • Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.
• • Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
• • When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
• • Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.

At the Drive-Thru

• • Pass up a Wendy's baked potato with sour cream and chives and chow down on value fries instead.
• Amazing but true.
• • Have a McDonald's cheeseburger instead of a Quarter Pounder with cheese.
• • Downsize your drink: Trade a large fountain soda (with ice) for a medium.
• • Go for grill marks. Order a flame-broiled chicken sandwich rather than one that's breaded (and usually fried in oil).
• • Treat yourself to an ice-cream cone at McDonald's instead of Dairy Queen.
• • Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.
• • Slurp a cup of Panera Bread's low-fat chicken noodle soup instead of the cream of chicken with wild rice.
• • Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.

When You're Not Cooking

• • Request the lemon chicken with white rice, not fried.
• • Skip the crunchy noodles with your bowl of wonton soup.
• • Ask for an order of Szechuan Shrimp instead of your usual General Tso's.
• • Choose the pasta with 1/2 cup of marinara instead of 1/2 cup of Alfredo sauce.
• • Indulge your inner carnivore with beef stroganoff, not meat lasagna.
• • Go with the baked potato (butter only), not the mashed, as your side of choice.
• • Dip your dinner roll in marinara sauce instead of olive oil.
• • Avoid anything breaded. Flour and bread crumbs not only add calories but also absorb more cooking oil.

thanks, Eat This, Not That