SAVE 100+
CALORIES
- ADD THE OLIVE OIL LAST
We often think of sauteing as a low fat cooking method, but some vegetables, such as eggplant, mushrooms, and greens, tend to soak up the majority of the fat that's added to the pan. Dean Rucker, executive chef at the Golden Door Spa in Escondido, California, suggests steaming your veggies instead, then tossing them with a few teaspoons of extra-virgin olive oil, a squeeze of lemon, and a pinch of red pepper flakes and sea salt.
Calories saved per cup: 150 - ASK FOR A "DRY"
BUN
"Chefs and line cooks often swipe a knifeful of butter or mayo on a sandwich or burger before they hand it over to you," says Devin Alexander, the host of Healthy Decadence on FitTV.
Calories saved: 120
Read 6 more tricks to cutting 100 calories
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SAVE 250+ CALORIES
- AVOID SALADS WITH
"CRISPY" IN THEIR NAME
Some options pack more than 500 calories and 25 grams of fat when tossed with regular dressing, says Molly Kimball, R.D., a nutritionist at Ochsner's Elmwood Fitness Center in New Orleans. Order your greens with grilled chicken, shrimp, or salmon and low fat dressing on the side.
Calories saved: 250 - DOWNSIZE YOUR BAKED
GOODS
You can automatically halve the calories in fresh-baked muffins by using a pan with a dozen slots rather than one with just six, says Kimball. And if you swap half a cup of applesauce for the half cup of butter or oil called for in your recipe, you can save an additional 75 calories per muffin.
Calories saved: 310 to 385
Read 6 more tricks to cutting 250 calories
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SAVE 500+ CALORIES
- TAKE YOUR OWN POPCORN TO THE
MOVIES
A medium container from the theater has at least 900 calories—not including the "butter" topping, says Wansink. Pre-pop your low fat favorite and stash the bag in your tote.
Calories saved: 600 - DITCH DESIGNER
CEREALS AND GRANOLAS
Multigrain and all-natural options can still be high in sugar and fat. "Pour a bowl with milk for breakfast and you can easily spoon up 700 calories before you even walk out the door," says Jodi Greebel, R.D., a New York City dietitian and the author of The Little Black Apron. Go for fiber-rich cereals that contain 200 or fewer calories per cup.
Calories saved: 500
Read 3 more tricks to cutting 500 calories
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