10 11 100 Ways to Cut 100 Calories Maintaining a healthy weight depends on achieving energy balance. This is accomplished by balancing the amount of energy burned and food consumed in your day. To stop weight gain, most Americans need to do just two simple things: • Add 2,000 more steps each day • Eat 100 fewer calories daily Small changes in the foods you eat and the portion sizes you choose will quickly add up to 100 reduced calories or more! Make small changes each day and you’ll see how easy it can be to achieve energy balance. No one tip by itself will equal 100 calories exactly, but selecting a few of your favorites each day will get you well on your way! BREAKFAST 8 Split a bagel 15 Prepare tuna 23 Select soft 32 Customize cooking spray and Give your day a with someone or or chicken salad taco size (6-8”) spaghetti sauce nonstick cookware healthy start wrap up the other with fat-free flour tortillas with fresh green instead of butter, half for tomorrow mayonnaise instead of the peppers, zucchini, margarine, or oil 1 Select nonfat or larger burrito size mushrooms, and 1% milk instead of 9 Use a nonstick 16 Grill your onions instead of 40 Omit or use whole milk skillet and cooking sandwich using 24 Choose 1% adding meat half the amount of spray in place of nonstick cooking cottage cheese in butter, margarine, 2 Use a small butter to prepare spray instead of place of regular 33 Turn a mixed or oil in macaroni glass for juice and your eggs butter green or spinach and cheese, rice, a small bowl for 25 Substitute salad into a main pasta, and stuffing cereal 10 Select lean 17 Stuff a pita fat-free sour dish with grilled ham or Canadian pocket with more cream in recipes chicken, almonds, 41 Leave three or 3 Savor a bowl of bacon fresh vegetables, and blueberries, four bites on your bananas, berries, less meat, and 26 Enjoy your apples, or plate low-fat milk, and 11 Fill omelets less cheese salad without the strawberries sugar substitute with mushrooms, croutons 42 Eat slowly to onions, peppers, 18 Pick water- 34 Reduce make your meal 4 Substitute no- and spinach packed tuna 27 Substitute cooked rice and last and reduce calorie sweetener instead of cheese instead of tuna 2 tablespoons pasta by 1/2 cup your urge for for sugar in your and meat packed in oil reduced-calorie second helpings coffee, tea, and salad dressing for 35 Grill portabello cereal 12 Lighten up 19 Wrap romaine regular mushrooms as a omelets and and sprouts with main or side dish DESSERTS: 5 Choose light scrambled eggs smoked ham or 28 Use low-fat in place of meat No need to yogurt made with with four egg turkey in a tortilla margarine eliminate desserts no-calorie whites or 1/2 cup 36 Use 1 to cut calories sweetener egg substitute 20 Make your 29 Trim all fat tablespoon less sandwich with from beef, pork, butter, oil, or 43 Satisfy your 6 Substitute 13 Trade regular light, whole-wheat and chicken (also margarine in your sweet tooth with no-sugar-added butter for light bread remove the skin recipes a sliver, bite, or jelly or jam for whipped or low- from chicken) taste of dessert the sugar-rich calorie butter 21 Skim the fat 37 Reduce the instead of a full varieties substitute off soups, stews, 30 Bake, broil, or amount of cheese portion and sauces grill chicken and in casseroles and 7 Spread your before serving fish rather than appetizers 44 Make your muffin, bagel, or LUNCH AND frying own root beer toast with 2 DINNER: 22 Put lettuce, 38 Season float with sugar- tablespoons of Try lighter lunches tomato, onions, 31 Limit meat steamed veggies free root beer fat-free cream and dinners and pickles on portions to 3-4 with fresh lemon and sugar-free, cheese in place of your burger or ounces (the size and herbs fat-free ice cream regular 14 Try a veggie sandwich instead of a deck of cards) burger of cheese 39 Use vegetable www.americaonthemove.org ©2007 America On the Move Foundation, Inc. 100 Ways to Cut 100 Calories continued... 45 Have a single 56 Substitute half 65 Make kabobs 74 Pay attention 84 Choose light 92 Select an dip of ice cream in the oil in baking with fresh fruit to serving sizes, beer or wine appetizer as your a cup instead of recipes with and reduced-fat some cans and instead of frozen main dish—add on a cone applesauce cheese bottles contain or fruit-based a soup, salad, or two or more alcoholic drinks vegetable side 46 Choose your 66 Dip celery in servings dish piece of cake from SNACKS: lite cream cheese, the middle where Curb hunger with apples in low-fat 75 Select diet DINING OUT: 93 Choose a there’s less icing healthy snacks caramel, fruit in flavored iced tea Cut calories at the healthy option a yogurt/orange drive-thru and on designated by 47 Top angel 57 Freeze grapes juice mix, or 76 Quench your special occasions a symbol on the food cake with or watermelon veggies in low fat thirst with bottled menu berries instead of wedges for a dressing water instead of 85 Request the icing or chocolate popsicle-like treat soda from the bread basket be 94 Use fresh sauce 67 Try 1/2 cup vending machine removed from the lemon to season 58 Blend a fresh fruit in place table as you sit fish instead of 48 Freeze smoothie made of 1/2 cup dried 77 Opt for small down tartar sauce blended fresh fruit from no fat yogurt, fruit or medium drinks into a sorbet skim milk, and instead of large 86 Ask for a cup 95 Choose a side fresh fruit 68 Eat just one of of soup rather salad instead of 49 Select a the granola/snack 78 Have 1 cup than a bowl fries when cupcake rather 59 Choose 4 bars and share of low-fat (1%) ordering fast food than a standard ounces of sugar- the other or save chocolate milk 87 Select slice of cake free yogurt in it for later instead of whole minestrone or 96 Skip the place of an 8 milk with other broth- super-size 50 Dish up slow- ounce container 69 Have one less chocolate syrup based soups over promotions churned reduced handful of mixed cream-based calorie ice cream 60 Control your nuts 79 Lighten up soups 97 Select grilled in place of regular portions by your favorite chicken in place of pouring one 70 Satisfy your coffee drink by 88 Ask for salad breaded and fried 51 Enjoy serving of pretzels chocolate craving requesting nonfat dressing and seasonal fresh or chips in a bowl by opting for one milk and using sauce on the 98 Try a low fruit instead of instead of eating small fun size half the sugar or side—dip to enjoy calorie frozen custard or from the bag candy bar flavored syrup the flavor but pizza instead of pudding leave most of it your usual 61 For a colorful 71 Munch on 80 Choose no behind take-out 52 Choose apple, snack, mix fruit in a small bag of sugar added fruit blueberry, or a no-sugar gelatin microwave juices 89 Order a 98 Skip the free peach over pecan popcorn with no vinaigrette chips with your or cream pie 62 Try hummus added butter 81 Replace just dressing rather sandwich or sub with pita wedges 8 ounces of soft than a order 53 Follow the 72 Replace drink, fruit juice, or mayonnaise- low-fat directions 63 Enjoy canned cookies with fruit beverage with based dressing 100 Select when preparing fruit packed in cubed and whole water grilled chicken in brownie, cake, water or natural fresh fruit kabobs 90 Request place of breaded and cookie mixes juices instead of 82 Drink light your salad without and fried heavy syrup beer instead of croutons and 54 Share your BEVERAGES: regular and limit cheese dessert with 64 Pick a small Look for lower yourself to one or someone else piece of fruit calorie thirst two 91 Substitute (apple, peach, quenchers steamed veggies 55 Cut a half orange) the size 83 Request diet for potato, rice, or slice of cake or of a tennis ball or 73 Substitute diet mixers (cola, tonic pasta side dishes pie eat half a bigger soda for regular water, and ginger piece of fruit ale) for drinks www.americaonthemove.org ©2007 America On the Move Foundation, Inc. 1. Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful. 2. Prepare for the morning the evening before. Set the breakfast table, make lunches, put out the clothes you plan to wear, etc. 3. Don't rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. 4. Make duplicates of all keys. Carry a duplicate car key in your wallet, apart from your key ring. 5. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down/fall apart "at the worst possible moment." 6. Be prepared to wait. A paperback can make a wait in a post office line almost pleasant. 7. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.