1.  Fruit vs. juice: A medium orange has 60 calories, while a cup of orange juice contains 110 calories. A client of mine dropped 5 pounds in a year by dropping 1 glass of OJ from her diet per day (Calories saved: 50)!

2.  Keep it under wraps: Use a 110 calorie 10-inch tortilla instead of a 240 calorie medium bagel as the base for your breakfast or lunch. (Calories saved: 130)

3.  Go Canadian: Have Canadian bacon at 90 calories for two slices instead of regular bacon at 250 calories for two slices. (Calories saved: 160)

4.  Add the real thing to your yogurt: One cup of fruit flavored low fat yogurt contains 230 calories. Instead, consider having one cup of low fat plain yogurt with 1/2 cup of fresh fruit for only 180 calories plus extra fiber! (Calories saved: 50)

5.  Spray it: Spraying your non-stick pan with a cooking spray costs 6 calories while using a tablespoon of butter or margarine cuts into your daily calorie budget by 100 calories. (Calories saved: 94)

6.  Season up: Using herbs to season your vegetables instead of butter or margarine will save you 100 calories per tablespoon. I had a client that lost over 10 pounds in a year by cutting bread and butter from 1 meal per day! (Calories saved: 100 per tablespoon)

7.  A fish out of water: A 6oz can of chunk light tuna stored in oil has 275 calories. Packed in water, it has only 150 calories. (Calories saved: 125)

8.  Starching down: Try cutting back on your portion of rice, pasta or noodles by just 1/4 cup. (Calories saved: 45 – 60)

9.  Make baking healthier: Replace half of the fat in a recipe with applesauce. Per 1/2 cup, applesauce contains 90 calories, but butter or margarine contains a whopping 810 calories! (Calories saved: 720 calories per 1/2 cup!)

10.  Soda mania: By drinking water or diet soda instead of regular soda, you save 150 calories per 12 oz can. If you drop 100 calories of soda per day, you could lose up to 10 pounds in 1 year! (Calories saved: 50 – 150)

11.  The chips are down: Try a bag of baked chips instead of regular chips. (Calories saved: 70 per 2 oz bag)

12.  Go fresh: Choose a 60 calorie 1/2 cup of fresh fruit instead of a 250 calorie 1/2 cup of dried fruit like raisins. (Calories saved: 190)

13.  Ah nuts: Measure out your nuts - they add up quickly! One ounce of nuts (about 23 almonds, 18 medium cashews, 18-22 mixed nuts, 15-20 walnut or pecan halves) are worth 100 - 200 calories. It is easy to eat more than this if you are not paying attention and measuring... (Calories saved: A bunch!)

14.  Don't Wine?: Drink 4 ounces of wine instead of 12 ounces of beer. (Calories saved: 50)

15.  Go lite on syrup: Two tablespoons of regular syrup contains 110 calories, but lite syrup contains only 50 calories. (Calories saved: 60)

16.  Cut the juice: Have 1/2 cup of orange juice instead of a full cup. (Calories saved: 55)