tips from Woman's Day

1. Have a lowfat mini-muffin instead of a full-sized muffin Calories saved: At least 110
A typical muffin can pack anywhere from 300 to 600 calories! It really is a form of cupcake, says Barbara Capozzi, DO, a certified nutrition specialist affiliated with Hofstra University in Hempstead, New York.

2. Choose 1 1/2 cup fresh grapes instead of 1/2 cup raisins Calories saved: 125

3. Drink nonfat milk instead of whole Calories saved: 140 (if you drink two glasses a day)

4. Start your meal with a cup of chicken noodle soup instead of French onion soup Calories saved: 340 The melted cheese may be tasty, but it's also why French onion soup has a whopping 420 calories a cup.

5. Swap a 12-oz can of regular cola for diet soda Calories saved: 145

6. Scoop out the inside of a bagel Calories saved: 100 Scooping it out removes about 1Å^3 of the carbs while still retaining the crunchy/soft appeal.

7. Enjoy 12 large cocktail shrimp instead of eating a crab cake Calories saved: 155

8. Order fat-free cream cheese on the side Calories saved: 105 Many delis slather 3 Tbsp of fattening cream cheese onto your bagel. Limit yourself to 1 Tbsp of the fat-free stuff (just 14 calories).

9. Replace 2 chocolate chip cookies with 11 Nilla wafers Calories saved: 140

10. When eating guacomole, skip the tortilla chips and dunk baby carrots instead Calories saved: 110

11. Grill a sandwich with nonstick spray (like Parkay Buttery Spray) instead of butter Calories saved: 100

12. Make salmon salad with celery and lemon instead of tuna salad with mayo Calories saved: 120 The major calorie saver here is skipping the mayo. Choosing salmon (cold-poached or canned) over tuna gives you an omega-3 boost.

13. Opt for roasted chicken instead of fried Calories saved: 120 Four ounces of roasted white meat chicken without the skin has 190 calories, but the same size serving of fried chicken has 310.

14. Dilute your juice Calories saved: 100 to 120 (if you drink two cups a day) Mix 4 oz juice with 4 oz water for some calorie-controlled flavor.

15. Hold the cheese on your sandwich Calories saved: 100

16. When you hit the vending machine, pick a cereal bar instead of a packaged apple pie Calories saved: 100 to 300

17. Eat a whole-wheat English muffin with 1 Tbsp light butter instead of a bagel with 1 Tbsp regular butter Calories saved: 225 Bonus: The fiber will fill you up and help prevent swings in blood-sugar levels, says Elisa Zied, RD, spokeswoman for the American Dietetic Association

18. Try a white-meat turkey burger in place of a hamburger Calories saved: 115 Or cut even more with a meatless Boca burger. If you go with the turkey burger, remember to ask if it's made with white meat, or make your own, says Keri Gans, MS, RD, CDN, a spokeswoman for the American Dietetic Association.

19. At the movies, leave the butter off popcorn Calories saved: 180 (for a small)

20. Skip the yolks Calories saved: 115 (for two egg whites instead of two eggs)

21. Treat your sweet tooth to 6 cinnamon graham crackers instead of a cinnamon donut Calories saved: 100 or more

22. Start your day with a cup of puffed wheat cereal instead of a cup of granola with raisins Calories saved: 385 Puffy cereal has more air in it's and fewer calories than dense, crunchy cereals, says Zied.

23. Order a grande (16 oz) Frappuccino Light instead of a regular grande Frappuccino Calories saved: 100 Even better, order regular coffee; add skim milk and artificial sweetener, and it's still only 25 calories.

24. Instead of a candy bar, have a 100-calorie pudding cup Calories saved: 180

25. Split a Snickers bar with a friend Calories saved: 140

26. Warm up your sandwich and eat it open-faced (with just one slice of wheat bread) Calories saved: 100

27. Try a Kudos M&MÅfs snack bar instead of a pack of M&MÅfs Calories saved: 140 These snack bars combine chocolate, crispy rice, oats, nuts and M&MÅfs, and you still save calories over plain M&MÅfs.

28. Leave three bites of protein- or carb-rich food on your plate at each meal Calories saved: 100 or more The calorie count varies depending on what you're eating, but by the end of the day you'll have saved at least 100 calories with this technique, says Dr. Capozzi.

29. Measure your chocolate chips instead of eating out of the bag Calories saved: 140 or more It's easy to eat at least 3 Tbsp of chocolate chips when you're popping them straight from the package. Limit your sweet snack to 70 calories by portioning out a 1-Tbsp serving.

30. Use just 1 Tbsp of olive oil (measure it!) when you're cooking Calories saved: 120 or more Yes, it's healthy for you, but a Tbsp of olive oil has 120 calories and the big bottles pour fast, so you can easily end up using twice as much if you're not paying attention.

31. Skip the bread when you're eating out Calories saved: 150 (for one slice of French bread with butter)

32. Order wine instead of ordering dessert Calories saved: about 475 A 5-oz glass of wine typically has 125 calories, but a restaurant-sized serving of chocolate cake can have more than 600 calories!

33. Treat yourself to a fat-free fudge ice pop instead of a milk chocolate bar Calories saved: 110

34. Order your pizza with half the cheese Calories saved: 100 or more Ask for half the amount of mozzarella on your pie; most places are used to this request, says Helen Thompson, RD, director of America On the Move in Colorado.

35. Have a large baked potato and top it with 1 Tbsp fat-free sour cream instead of eating a medium-sized order of french fries Calories saved: 100 Eat the skin for added fiber, says Gans. The more fiber you have, the fuller you'll feel.Åh

36. Have spaghetti without meatballs, or just one meatball (instead of three) Calories saved: 180 to 270 An average meatball has 90 calories, so removing just two from your pasta bowl saves 180 calories. Tip: Cut up one meatball into a few pieces so it'll last longer.

37. In a restaurant, avoid sauteed dishes; ask for your food broiled plain Calories saved: 100

38. Swap a Philly cheesesteak for a boneless rib-eye steak Calories saved: 300 to 600 Top an 8-oz rib-eye with two onion rings and it's still substantially lighter than a cheesesteak with the works.

39. Use 1 Tbsp mustard instead of 1 Tbsp mayo Calories saved: 100

40. Put veggies in your omelet instead of meat. Calories saved: 100 Losing just 2 oz of meat saves 100 calories. Try adding a "meaty" vegetable like portobello mushrooms.

41. When eating Mexican, order a taco salad (without any shell) Calories saved: 200 or more

42. Halve the amount of butter you add when making boxed macaroni and cheese Calories saved: 100 (assuming you eat half a box and prepare the whole package using 1/8 cup butter instead of 1/4 cup)

43. Choose pumpkin pie over pecan pie Calories saved: 250 Pumpkin pie has more fiber and calcium, and it's also got vitamin A, which strengthens the immune system and promotes healthy vision.

44. Top pasta with 1/2 cup marinara sauce instead of 1/2 cup Alfredo sauce Calories saved: 170

45. Choose a bottle of beer instead of a margarita on the rocks Calories saved: 200 or more Hard liquor has more calories per ounce than beer or wine. Calorie counters should also steer clear of drinks that are mixed with juice, regular soda or sugary syrups.

46. Top pancakes or waffles with 1 cup of strawberries instead of 3 Tbsp syrup Calories saved: 100

47. On a hot day, cool down with 1/2 cup sorbet instead of 1/2 cup ice cream Calories saved: 130

48. Pick angel food cake over devils food cake Calories saved: 120 Angel food cake has no fat or cholesterol. The other choice, well it's not called devils food cake for nothing!

49. When stir-frying veggies, use 2 Tbsp broth instead of 2 Tbsp oil Calories saved: 235 You'll get extra flavor without extra fat.

50. At the ballpark, go for a hot dog instead of a hamburger Calories saved: about 200

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