Doctor’s Orders: Use Sneaky Ways to Cut 100 Calories Every Day

To achieve a healthy body weight you have to achieve calorie balance.

Salmon contains healthy fats.
Salmon contains healthy fats.

To achieve a healthy body weight you have to achieve calorie balance. To accomplish this you have to balance the calories burned or used with the food you consume each day. Making small but significant changes in the types of foods you eat and the portion sizes you choose will add up quickly over the day by reducing the amount of calories you take in.

Here are very simple ideas on ways you can sneakily cut back on around 100 calories just by making easy changes at breakfast, lunch/dinner, dessert, snacks, and dining out:


  • Choose skim or 1% milk instead of whole milk
  • Use a small glass (no more than 6 ounces) for juice and a small bowl for cereal
  • Substitute a no-calorie sweetener for sugar in your coffee, tea, and cereal
  • Use a non-stick skillet and cooking spray in place of butter or margarine if cooking eggs
  • Use turkey sausage or Canadian bacon in place of regular sausage or bacon
  • Load up omelets with onions, peppers, spinach, and mushrooms instead of cheese and sausage


  • Replace cheese on a sandwich or burger with lettuce, tomato, onions, or pickles
  • Prepare tuna or chicken salad with a smaller amount using light mayonnaise
  • Grill a sandwich using nonstick cooking spray instead of butter
  • Choose water-packed tuna instead of tuna packed in oil
  • Choose 1 percent cottage cheese
  • Avoid putting croutons on your salad
  • Trim all fat from beef, pork, and chicken
  • Bake, broil, or grill chicken and fish instead of frying
  • Limit meat portions to 3-4 ounces (the size of a deck of cards)
  • Reduce your portion of cooked rice and pasta by half a cup
  • Use 1 tablespoon less butter, margarine, or oil in a recipe
  • Season steamed vegetables with fresh lemon and herbs
  • Eat slowly to make your meal last and reduce your urge for second helpings


  • Satisfy your sweet tooth with a sliver, bite, or taste of dessert instead of a full portion
  • Have a single dip ice cream cone instead of several scoops in a bowl
  • Top angel food cake with berries and low-calorie whipped cream
  • Share your dessert with someone else
  • Cut a half slice of cake or pie
  • Substitute half or all the oil in a recipe with applesauce when baking


  • Looking for a tasty cold treat? Freeze grapes or watermelon wedges for a popsicle-like appeal
  • Blend a smoothie out of Greek yogurt, low-fat milk and fresh fruit
  • Try hummus with pita wedges
  • When choosing fruit for a snack, pick one the size of a tennis ball or eat half of a bigger piece of fruit
  • Dip apples in low-fat caramel, celery in lite cream cheese, veggies in low-fat dressing, or fruit in a yogurt/orange juice mix
  • Try fresh fruit in place of dried fruit
  • Have a small handful of mixed nuts

Dining out 

  • Ask for a cup of soup instead of a bowl
  • Select minestrone or other broth-based soups over cream-based soups
  • Ask for sauce and dressings on the side
  • Ask for a half portion or share a meal with someone else
  • Choose a side salad instead of fries when ordering fast food
  • Skip the super-size promotions
  • Select grilled chicken in place of breaded or fried
  • Substitute steamed vegetables for the potato, rice, or pasta side dish
  • Put your fork down between bites to slow yourself down
  • Be the first to place your order so you’re not swayed by others choices
  • Read carefully what all comes with your order – you can always ask for substitutions
  • Pass on the breadsticks and garlic bread
  • Choose marina sauce instead of Alfredo
  • Have hot tea instead of brandy or dessert wine

Dr. Samadi is a board-certified urologic oncologist trained in open and traditional and laparoscopic surgery and is an expert in robotic prostate surgery. He is chairman of urology, chief of robotic surgery at Lenox Hill Hospital and professor of urology at Hofstra North Shore-LIJ School of Medicine. He is a medical correspondent for the Fox News Channel’s Medical A-Team Learn more at Visit Dr. Samadi’s blog at Follow Dr. Samadi on Twitter, Instagram, Pinterest and Facebook.

Doctor’s Orders: Use Sneaky Ways to Cut 100 Calories Every Day