Cutting Calories Painlessly

Easy Substitutions

Here are a few suggestions for simple changes you can make in your daily diet that can add up to big savings around your waistline. Take little steps. If you can't imagine coffee without cream; try it with less, or use half cream and half milk. Every little bit helps.

In your coffee: Instead of: 2 tsp. sugar (30 calories) Try: 2 tsp. sugar-free sweetener (0 calories)

Instead of: 2 Tbsp. half-and-half (40 calories) Try: 2 Tbsp. reduced-fat milk (15 calories)

On a sandwich: Instead of: 1 Tbsp. mayonnaise (100 calories) Try: 1 Tbsp. low-fat mayonnaise (50 calories) or 1 Tbsp. mustard (15 calories)

On a bagel: Instead of: 2 tsp. butter (72 calories) or 2 tsp. stick margarine (66 calories) Try: 2 tsp. cream cheese (33 calories) or 2 tsp. nonfat cream cheese (25 calories) or 2 tsp. all-fruit jam (35 calories)

On a salad: Instead of: 1 Tbsp. creamy dressing (80 calories) Try: 1 Tbsp. vinaigrette dressing (40 calories) or 1 Tbsp. fat-free dressing (10 calories)

Sweet snacks: Instead of: 1 candy bar (150 calories/oz.) Try: 1 granola bar (110 calories/oz.) or 1 banana (26 calories/oz.)

Salty snacks: Instead of: potato chips (140 calories/oz.) Try: baked chips or pretzels (110 calories/oz.) or unbuttered popcorn (80 calories/oz.)

Note: Calorie amounts of items are based on averages and not meant to apply to or indicate any specific brands.