Simple Swaps Save Calories

Swap…

-Skinless Rotisserie Chicken Breast & Baked Sweet Potato instead of Fried Chicken and Potato Salad

Saved about 252 calories, 26 g fat, and 985 mg sodium per serving!

-Turkey Wrap or on Whole-Wheat Bread instead of Cheeseburger and French Fries

2 ounces of turkey in a wrap or on whole-wheat bread with lettuce, mustard, and a side of fruit is rich in fiber and nutrients. And it saves about 228 calories, 21 g fat, and 815 mg sodium

-Whole-Grain Pasta with Veggies and Low-Sodium Spaghetti Sauce instead of Pasta Carbonara

If you choose creamy pasta carbonara -- you might get more than you bargain for with 1,440 calories, 88 g fat, and 3,000 mg sodium.  Choose the healthier yummy dish which gives you about 300 calories, 4 g fat, and 43 mg sodium

-Swap Fish Sticks With Mac and Cheese for Grilled Salmon and Quinoa

And save about 140 calories 7 grams of fat and over 500 mg of sodium.

-Comfort yourself with Lean Pork Tenderloin and Roasted Red Potatoes not Meatloaf and Mashed Potatoes

You’ll be comforted knowing you ate 200 calories less, 19 g fat less and 660 mg of sodium less than with no guilt.

-Choose Mixed-Greens Salad instead of Caesar Salad With Croutons

A healthier option is a mixed-greens salad with heart-healthy walnuts, fresh pears, and a drizzle of vinaigrette. You'll get a fiber boost, and you'll save 71 calories, 8 g fat, and 539 mg sodium over the traditional Caesar salad with 2 tablespoons of dressing

-Start your day with a Muffin and Specialty Coffee and 1,140 calories and 46 g fat or…

Try a high-fiber and high-protein breakfast that will keep you satisfied until lunch, such as a whole-grain bagel with crunchy peanut butter and a "skinny" latte. This combo contains 616 calories and 17 g fat.

-Poach not Fried Eggs

Poach two eggs for 69 calories each instead of 90 calories each.  Add whole-wheat toast or an English muffin and a side of fruit for a quick, nutritious meal that should keep you feeling full for hours. Whole grains and fruits add valuable nutrients and fiber to your diet.

-Smoothie or Low-Fat Yogurt Parfait

Some foods and drinks only sound nutritious. A smoothie can provide protein and fiber, but you may get extra calories. Stick with smoothies made without added sugar or fruit and low-fat yogurt parfait topped with a sprinkle of granola. This calcium-, nutrient-, and fiber-rich snack has only 134 calories and 2 g fat.

-Dessert for Two

When it comes to dessert, less is more (unless fruit is on the menu). Share your favorite restaurant dessert with a friend or opt for a mini dessert that can be eaten in two bites. Besides, the first few bites of any dessert should satisfy your sweet tooth. Many two-bite desserts have fewer than 250 calories and 10 g fat. Compare that to a typical slice of restaurant cheesecake, which may set you back 710 calories and 42 g fat.