Easy Ways to Cut Calories

Nutritionists agree the best way to lose weight and keep it off is to modify your eating habits in such a way that you never feel deprived.

Fortunately, it's easier than you think to cut 40 to 50 calories per meal, and if you start today you'd be dropping pounds and sizes without "officially" going on (and off) a diet.

The following lighter-eating suggestions can get you started. Analyze your day-to-day eating patterns and you're sure to come up with your own lighter-eating tips.

Breakfast

Because it's easier to go low-fat at breakfast than at any other meal, make the most of the following light choices.

In a hurry? Whip up a yogurt and fresh-fruit milkshake instead of eating your kids' toaster pop ups.

Instead of using three whole eggs for an omelet, substitute one whole egg and two egg whites.

Try one of the new fat-free cream cheeses on your bagel instead of light or regular products.

Make the move to skim milk.

Check the label of your favorite cereal. You could be getting anywhere from 1 to 7 grams of fat per serving of dry cereal.

Top your pancakes with fresh fruit, cranberry or applesauce and nonfat yogurt instead of butter and syrup.

Stopping at a fast-food restaurant for breakfast? Opt for pancakes or low-fat muffins instead of egg-and-sausage sandwiches.

When making French toast, substitute egg whites for half the eggs.

Lunch

Workday lunches may be your biggest challenge. To cut calories, try the following strategies.

When you stop at a pizza place for lunch, order a thin-crust, vegetarian, single cheese slice.

Substitute fat-free chips or pretzels for corn or potato chips in your brown-bag lunches.

Watch what you order at Mexican restaurants. Instead of fried flautas or chiles rellenos, guacamole or hot cheese dip, go for bean burritos, chicken enchiladas, salsa and red or green chili sauces.

Try low-fat cottage cheese topped with dried, herb-blend seasonings or a handful of raisins.

Before ordering your meal at a fast-food restaurant, ask for information regarding the nutritional breakdown of the menu offerings. Make your choices accordingly.

When you must have a burger, order the smallest, plainest one on the menu. Special sauces, cheese slices and other goodies add calories and fat.

Starting with a salad? Ask the kitchen to hold the croutons, grated cheese, olives and high-fat dressings. Request a low-fat dressing on the side.

Make your sandwich with lean roast beef instead of corned beef. Spread the bread with mustard instead of mayonnaise.

Dinner

Whether you plan on eating dinner at home or in restaurant, you can take steps to lighten up the highest-fat meal of the day.

Top baked potatoes with salsa, nonfat yogurt or butter sprinkles instead of sour cream.

Order fresh fish poached or steamed instead of deep fried or battered and pan fried.

Watch your condiments. Tartar, Hollandaise and creamy cheese sauces are all high in fat and cholesterol. Better choices: ketchup, mustard and barbecue sauce.

When preparing beef stews, halve the amount of meat called for and double the potatoes.

Steam vegetables such as carrots, broccoli, cauliflower, snow peas, zucchini and potatoes. Top with lemon juice and herbs.

Cook with dried pasta instead of fresh for substantial fat and cholesterol savings.

Halve the butter or margarine called for when preparing packaged rice, potato or macaroni dishes.

Try all the fat-free frozen yogurts your supermarket has to offer. Find one that satisfies your palate the way full-fat ice cream does.

Stop snacking after 9 o'clock in the evening.