There are lots of ways to cut calories out of your diet, but the two easiest ways are portion control and controlling what you use to make each meal. The following is a list of easy substitutes you can use everyday. Each one of these tips will save you 40 to 400 calories, and you will be amazed when you realize you can’t even tell the difference!

• Use two egg whites instead of one egg
• Substitute 1 percent or skim milk for cream or half and half, in equal parts
• Use evaporated skim milk instead of cream for baking or cooking
• Use olive oil instead of butter, or use a half-margarine, half-olive oil mixture
• Substitute plain, non-fat yogurt for sour cream
• Use whole wheat flour for all or half of the flour in a recipe
• Low-fat cream cheese is a perfect substitute for cream cheese
• Use slightly more herbs and spices, and cut out the salt
• Use whole-grain carbohydrates, like bread, crackers, croutons, buns, rolls, pasta, etc.
• Use non-stick pans instead of oil sprays
• Roast, bake or grill instead of frying, pan-searing, stir-frying, or poaching in cream
• Use stronger cheeses and reduce the amount you use. For example, use sharp cheddar instead of mild cheddar, but use 25 percent less. You can use shredded Romano instead of grated parmesan in the same manner. Aged cheeses tend to offer much more flavor in much smaller quantities
• Trim all visible fat on any meat before cooking it. Choose cuts of meat that are typically lean (chicken, pork tenderloin, filet, sirloin, etc.)
• Substitute cooked, pureed cauliflower for mashed potatoes (you really won’t be able to tell the difference!)
• Saute with wine or water instead of oil. Vegetable or chicken stock also works well, but tends to be high in sodium

Following these simple substitutions will allow you to make almost any recipe while cutting out a great deal of calories, so enjoy your favorites, guilt-free!