Easy Ways to Cut Mega Calories

Downsize Your Dinner

1. Trade a cup of spaghetti for a cup of spaghetti squash. "The noodles have nearly five times the calories," says Susan M. Kleiner, PhD, RD, author of Power Eating. Save: 179 calories

2. "You don't have to change the foods you're eating to cut calories," Blatner says. "Just reportion them." Nonstarchy veggies, such as green beans, should take up half your plate, and carbs and protein, like potatoes and steak, should each fill a quarter of it. Save: 250 to 300 calories

3. Prevent late-night binges by dividing your dinner into two separate meals, Bonci suggests. "Eat half your portion of carbs, protein, and veggies at 7 p.m. and the rest at 10 p.m., when you would normally have a snack." Save: at least 250 calories

4. Toss your salad with a squeeze of orange and a teaspoon of olive oil instead of two tablespoons of ranch dressing. Save: 100 calories

5. Rather than saute veggies in olive oil, stir-fry them in fat-free vegetable broth and toss with a teaspoon of olive oil after they're cooked. Save: almost 200 calories

6. Instead of using oil to flavor rice, add a tea bag (try jasmine and green tea) to the cooking water. Save: at least 100 calories

7. Make cauliflower and cheese instead of mac and cheese. Save: 192 calories a cup

8. Swap sour cream on a baked potato for nonfat Greek yogurt. Save: more than 60 calories

9. Replace butter on asparagus with grated lemon peel. Save: 200 calories

10. Thicken soups with a cup of pureed white beans, not cream, says Katie Cavuto Boyle, RD, nutritionist for the Phila­delphia Phillies. Save: more than 500 calories a cup

Yes, you can have dessert! Try these oh-so-sweet ideas.

Instead of: a slice of peach pie with vanilla ice cream
Indulge in: a grilled peach topped with two dollops of whipped cream
Save: 324 calories

Instead of: an ice-cream sandwich
Indulge in: Truwhip frozen topping sandwiched between two graham cracker squares
Save: about 100 calories

Instead of: a cup of vanilla ice cream
Indulge in: a half cup of frozen berries with a half cup of vanilla ice cream. "It'll look like a full bowl and give you antioxidants," Nolan says.
Save: more than 100 calories

Instead of: three biscotti
Indulge in: one biscotto with a mug of pomegranate tea. "It takes longer to eat dessert if you sip a hot drink, so you'll feel fuller," Bonci says.
Save: 200 calories