Easy Ways to Cut an Extra 100 Calories

Small changes in the types of foods you eat and in the portion sizes you choose will quickly add up. Here are smart ways to help you cut 100 calories. Follow the tips every day to lose weight and get the body you want—just in time for summer!

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

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