Beware of large bagels: look for the smaller 2 ounce size.

For that morning latte, choose non-fat milk rather than whole milk.

Substitute light, low-calorie  yogurt for classic or custard style yogurt.

Substitute low-calorie peach mango juice cocktail or Light Cranberry Juice Cocktail for regular juice.

Trade two tablespoons of regular butter or margarine for two tablespoons of light whipped butter.

Instead of drinking 2 cups of whole milk during the day, switch to fat free milk (you still get the same amount of calcium).

Instead of chocolate syrup on an ice cream sundae., use fresh berries or other in-season fruit of your choice as a topping.

Enjoy salsa rather than cheese dip with tortilla chips.

Grab the granola bar from the vending machine instead of the brownie.

Sorbet or sherbet is a refreshing alternative to premium ice cream (18-20% fat).

Have one cup of microwave popcorn instead of 1/2 cup boxed caramel popcorn.

Skip the high calorie energy drink and choose water flavored with lemon or lime.

Order thin crust pizza vs. pan or thick crust pizza.

Order baked potatoes with only one high-calorie topping (butter, sour cream, cheese).

Instead of French fries, order a cup of broth-based soup as a side item.

Choose minestrone and other broth-based soups over cream-based soups.

Choose red sauce rather than cream-based sauces on pasta.

Choose spring rolls rather than fried egg rolls.

Enjoy steamed rice rather than fried rice.

Remember that Chinese vegetables are low in calories, tasty and filling.

Remove the skin from chicken pieces.

Replace 8 ounces of fruit juice or soda with water.

Use tuna packed in water rather than tuna packed in oil.

Follow the low fat directions on the box when making brownies, cakes and cookies.

Use chicken broth instead of butter or margarine in stuffing.

Omit or decrease by half the butter or margarine in boxed macaroni and cheese.

Choose fruit or vegetables over higher calorie snacks (e.g., cookies, chips).

Choose lite beer or wine spritzers instead of frozen or fruit based drinks.

At a fast food restaurant, choose a small shake instead of a medium shake.

Don't eat the dollop of butter that is served on pancakes or waffles at your local restaurant.

Ask for a take home container to come with your meal. Eat only half of the meal served.

Choose your piece of cake from the middle! You'll get much less icing on a centerpiece than on an edge piece.

Eat only the filling from your next piece of pie. Leave behind the crust and 100 calories.

Order lunch size portion of steak and seafood entrees (even when out to dinner!), instead of the much larger dinner portion.

Choose the short stack of pancakes instead of the full stack.

Leave the cheese off of sandwiches and hamburgers.

Choose the smallest size of popcorn at the theater.

Sharp cheeses provide more flavor. Therefore, use less.

Instead of two alcoholic beverages, drink one and follow with water.

Leave 3-4 bites of food on your plate at each meal.

Eat only half of a bagel instead of a whole bagel.

Have one less can of soda a day and cut out 100 calories.

Split a meal with your spouse or friend next time you go out to eat.

Dilute fruit juice with 1/2 water and sip throughout the day.

Leave 10 French fries uneaten on your next order.

Eat 1/2 of a sandwich at lunch and save the other 1/2 for dinner with a salad.

Eat the "fun-sized" candy bars instead of the regular size ones.

Spoon a little less rice on your plate, when eating out at a Chinese or Thai restaurant.

Eat an open-faced sandwich (eliminate 1 slice of bread).

Eliminate the gravy on your mashed potatoes.

Leave the shell behind on your taco salad.

Ask for the salad dressing on the side rather than on your salad.