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Fruit vs fruit juice -

Eat the whole fruit instead of drinking fruit juice. You need to squeeze a lot more fruit to make a glass of juice, meaning more calories. Plus, by eating the whole fruit you'll get all the fiber as well!

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Milk -

Swapping whole milk for skim milk will do the trick when it comes to reducing calories.

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Pasta sauce -

Opt for a tomato-based sauce instead of a cream-based sauce.

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Eggs -

A simple trick is to use more whites than yolks. Yolks are higher in calories.

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Pancakes topping -

Forget the maple syrup. All you need is a bit of fresh fruit for all the flavor and sweetness.

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Canned fruit -

Fresh fruit is always a better alternative, but if you really want the canned stuff, opt for those in fruit juice and not in syrup.

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Cooking spray -

This is a simple and effective way to reduce calories when you cook. Use cooking spray instead of oil, butter, or other fat spread.

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Frozen grapes -

Ice-cream and sorbets are delicious, but so are frozen grapes!

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Canned tuna -

Opt for tuna in water instead of any oil. This will make a big difference in calories.

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Burger meat -

Red meat is very high in calories. Give chicken burgers a chance. You might like them!

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Wraps -

Corn tortillas usually have less calories than flour tortillas.

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Sandwiches -

Instead of two slices of regular bread, make your sandwich using wholemeal pita.

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Sandwiches -

Or just make an open sandwich. That's one slice of bread you won't eat.

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Mayonnaise -

Light mayo has less calories than regular mayo. No surprise there, right?

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Sausages -

Swap pork and beef for turkey. These can be equally delicious at a fraction of the calories.

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Give vegetable alternatives a chance -

Swap meat for veggies. A beef lasagna is higher in calories than a spinach one, for instance.

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Chicken - Chicken skin is rich in calories. Remove it and you will have a healthier, low-fat version.

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Diet sodas -

While drinking soda is not the healthiest thing to do, if you do so occasionally, swap your regular one for a diet version.

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Dilute your fruit juice with water -

Fruit juice can be high in calories, so this is a way to still have a tasty drink, but with a lot less calories.

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Know your chicken -

When choosing a chicken filler, always go with the grilled, skinless version.

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Corn on the cob -

Yes, it tastes great with butter, but you can also eat it plain. It will save you around 65 calories (assuming you usually use around two teaspoons).

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Bagels -

Bagels come in different sizes. Going one size smaller than the one you usually eat will do the trick.

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Reduce your portions -

Simple, right? By just reducing the size of your portions a bit, it will add up in the end, and you will surely consume a lot less calories.

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Low fat cheese -

Cottage cheese or fat-free cheese are good options for cheese lovers.

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Salad dressing -

Salad dressings can be very high in calories. Try some balsamic vinegar for example. You'll get all the taste and virtually none of the calories.

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Fries -

Chunky steak fries usually absorb less oil than thin ones, so if you really want fries, this is the best option.

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Applesauce -

If a recipe calls for sweetened applesauce, use unsweetened anyway. You probably won't notice the difference, and you'll cut some calories.

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Beer -

Light beer is a good option if you want to cut calories.

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See also - What is flexible dieting and can it work for you?

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