1. Mini PB&F: One fig Newton with 1 teaspoon peanut butter.
  2. Chocolate Banana: Half a frozen banana dipped in two squares of melted dark chocolate.
  3. Frozen grapes (any color): 1 cup (about 28 grapes), stuck in the freezer for 2+ hours.
  4. Honeyed Yogurt: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
  5. Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon.
  6. Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
  7. Berries n’ Cream: 1 cup blueberries with 2 tablespoons whipped topping.
  8. Stuffed Figs: Two small dried figs with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
  9. Oats n’ Berries:  ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup freshberries.
  10. Dark Chocolate: One block, or three squares.
  11. Nut-Stuffed Date: One Medjool Date filled with one teaspoon natural unsalted almond butter.
  12. Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
  13. Cinnamon Applesauce: 1 cup unsweetened applesauce. Or, try this homemade version!
  14. Citrus-Berry Salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
  15. Maple-Pumpkin Yogurt: ½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup… like this!
  16. Chocolate Pudding: One 4oz package. Try a fat/sugar free version or a homemade one!
  17. Chocolate Covered Strawberries: Five strawberries dipped in two squares melted dark chocolate.
  18. Tropical Juice Smoothie: ¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
  19. Vanilla and Banana Smoothie: ½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
  20. MYO Banana Chips: One sliced banana dipped in lemon juice and baked.
  21. Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
  22. Fruity Waffles: One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
  23. Skinny S’more: Two graham crackers with one roasted marshmallow and one small square dark chocolate.
  24. Cinnamon Graham Crackers & Peanut butter: Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
  25. Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
  26. Milk n’ Cookies: Five animal crackers with ½ cup skim milk.
  27. Warm Spiced Cider: 6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
  28. Citrus Sherbet: ½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
  29. Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
  30. Jelly Beans: 25 of ‘em! Although we don’t recommend these.
  31. Marshmallow Pear: ½ pear diced and topped with 1 tablespoon marshmallow fluff.
  32. Protein Shake: One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!). 
  33. M.Y.O. Popsicle: 8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
  34. Apple Chips: Munch on ¾ cup of kinds like these, or use this recipe!
  1. Shake your groove thing. Dance for just two hours and torch 500 calories. (A little air guitar will burn a few extra calories, too.)
  2. Get enough sleep. A lack of shut-eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.
  3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.
  4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
  5. Limit dinner guests. Eating with seven or more other guests can make you eat 96 percent more food, says Brian Wansink, Ph.D., author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.
  6. Simple tricks to fill up (with less!). For breakfast, eat two boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal 
  7. soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms) and using half the dressing.
  8. Don’t clean your plate. Leave 25 percent of your food on the plate at every meal, says weight-loss expert James O. Hill, Ph.D., author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
  9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less and save up to 500 calories. You won’t feel any less full, either, researchers say.
  10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.
  11. Make a swap. Use 1 cup plain fat-free yogurt instead of 1 cup heavy cream in a favorite baking recipe. Save 684 calories.
  12. Make mine a mini. Check out menus for small versions of great desserts, so you can dodge calories and end your meal on a sweet note. P.F. Chang’s Great Wall of Chocolate (designed for one diner!) is 1,440 calories. The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290-calories.
  13. Ditch that buttered movie popcorn. Yes, the large popcorn at the concession stand weighs in at whopping 1,005 calories. Smuggle in your own (microwave-popped, 94 percent fat-free, of course) and save more than 700 calories.
  14. Count your chips (and crackers). No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?) A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to one serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.
  15. Step away from the nuts, especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also high in calories: One handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; three handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat pistachios: Two handfuls are just 159 calories, and the shelling will slow down your munching.
  16. Skip the whip—or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk and syrups. Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!
  17. Kick the soda habit. A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories. Quench your thirst with water and save as many as 540 calories.
  18. Drink sugar-free. A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.
  19. Skinny up cocktails. Syrups, sour mix, sugary fruit juices and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.
  20. Eat less pasta. One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480 percent larger than that 1 cup, according to New York University research. That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
  21. Get out your knitting needles. An afternoon of knitting can burn more than 500 calories (at a rate of about 100 an hour).
  22. Clean house. Tidy up for 2 1/2 hours and burn 510 calories.
  23. Check the number of servings in a dish. The calorie count on the menu for shrimp fried rice may say 350 calories per serving, but what’s set in front of you may actually contain four servings. Split it with three friends, and save 1,050 calories.
  24. Beware the healthy-food trap. People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35 perecnt, research by the Cornell University Food and Brand Lab shows. You’re also more likely to order drinks, sides and desserts with up to 131 percent more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus calories.
  25. Build a lean burrito—and you’ll save 630 calories. The reduced calorie options add up to 490 calories—down from 1,120.
  26. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.
  27. Think thin when it comes to pizza. Eat two slices of a medium thin-crust veggie pizza (360 calories) instead of two slices of a large, meaty deep-dish pizza (940 calories) and save 580 calories.
  28. Beware hidden oils. Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil. Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.
  29. Order spaghetti with meat sauce instead of spaghetti with Italian sausage and save 560 calories. Even better: Order mushroom ravioli (670 calories) or pasta marinara (430 calories).
  30. Nix that smoothie a day. A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.
  31. Help a friend move. You’ll burn more than 600 calories in one hour of carrying boxes and furniture up and down the stairs.
  32. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories.
  33. Ice-skate for one hour and five minutes and burn 516 calories. (Or go inline skating and slash 562.)
  34. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
  35. Be the hostess with the mostest. Go grocery shopping for one hour, put away your groceries,spend two hours cooking a fabulous holiday feast, set the table and serve. Then toast yourself for the awesome 640 calorie-burn. (A glass of champagne is only about 106 calories, so you’re still ahead.)
  36. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.
  37. Hit the pool. Do one hour of laps or 55 minutes of jogging in the water to burn 500 calories.
  38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the zoo (or around the aquarium or museum) and burn 523 calories.
  39. Head to a county fair or amusement park. You’ll slash 612 calories in three hours from the casual walking and standing in lines. (Subtract 105 calories if you have cotton candy.)
  40. Play a game of touch football or basketball with your kids for one hour and burn 500 calories.
  41. Head for the nearest hill. Go sledding with the kiddos for one hour and five minutes. You’ll burn 500-plus calories.
  42. Do an hour of circuit training and you’ll burn 544 calories.
  43. Tackle the garage. Clearing out junk for 1 hour and 30 minutes will burn 510 calories.
  44. Rake the leaves. Do yard work for 1 hour and 45 minutes and burn 512 calories. (Jumping in the leaf pile won’t hurt, either.)
  45. Kickbox. Sign up for kickboxing and burn 510 calories in a 45-minute class.
  46. Go cross-country skiing for one hour and five minutes and sizzle off 516 calories.
  47. Exercise at home. Pop in a one-hour aerobics DVD, and finish with 20 minutes of yoga—500 calories, gone.
  48. Walk or run a 10K and you’ll burn up to 680 calories.
  49. Go hiking. Just one hour and 15 minutes will burn 510 calories.
  50. Cut down your own Christmas tree. Hike out, find the perfect tree, cut it, and take it home. Put it up and decorate it for 1 hour to burn 519 calories.
  • ½ cup fresh blueberries 45
  • 1 sesame breadstick 42
  • 3 cups plain popcorn 23
  • 1 whole ripe tomato or ½ cup cherry or grape tomatoes 33
  • 1 small banana 81
  • 5 saltine crackers 60
  • 1 medium apple 80
  • ½ plain bagel (small 2 oz) 83
  • celery sticks (10 small) 20
  • frozen juice bar 75
  • 1 large dill pickle 15
  • 1 medium orange 77
  • 1 cup puffed wheat cereal 43
  • 1 hard boiled egg 81
  • ½ medium grapefruit 38
  • 1 cucumber 10
  • 1 cup vegetable juice 50
  • ½ English muffin, with 1 tsp. Peanut butter 95
  • 1 ¼ cups whole strawberries 60
  • 2 oz. water packed tuna 70
  • 1 string cheese stick 72
  • 1 medium ear corn on cob, dusted with Creole seasoning 80
  • 1 small baked potato 80
  • ½ cup stewed tomatoes 36
  • 1 whole fresh peach 37
  • 1 slice whole grain toast 85
  • 1 cup skim milk 90
  • 6 oz. non fat, sugar free yogurt 86
  • 7 medium fresh shrimp 70
  • ½ cup fruit cocktail, in own juice 60
  • ½ cup red raspberries 41
  • 8 dried apricot halves 60
  • ½ cup raw cauliflower 14
  • 1 medium tangerine or 2 small clementines 37
  • 1 cup green tea with 2 tsp. sugar 30
  • 17 fresh grapes (frozen for a hot weather treat) 52
  • 10 almonds 70
  • ½ cup apple cider  58
  • 1 cup cantaloupe cubes 48
  • 2 Tbsp. dried cranberries (Craisins) 45
  • 2 cups watermelon cubes 84
  • 50 small pretzel sticks 60
  • ½ cup pineapple chunks, in own juice 64
  • 1 cup fresh cherries 65
  • 3 dried, orange flavored prunes 60
  • ½ cup Corn Bran cereal 82
  • 1 cup grapefruit juice 65
  • ½ cup gelatin 82
  • 1 cup gelatin (sugar free) 16
  • ½ cinnamon raisin English muffin 75
  • 1 cup minestrone soup 83
  • 8 baked tortilla chips with 3 Tbsp. salsa 93
  • 20 peanuts 90
  • ½ cup raw baby carrots 25
  • ½ cup low fat cottage cheese 70
  • 3 graham cracker squares 80
  • 3 oz., “kiddie size” frozen yogurt (96% fat free) 78
  • 1 cup Cheerios 88
  • 1/3 cup vegetarian baked beans 78
  • 6 pieces Melba toast 75
  • 1 ounce honey turkey 32
  • 4 Hershey kisses 98
  • 3 dried whole dates 68
  • ½ cup sugar free pudding made with skim milk 80
  • ½ cup fat free refried beans 80
  • animal crackers 90
  • 1 cup tossed salad (mixed lettuce greens,cucumbers,carrots, broccoli, 
  • tomatoes, etc.) with 1 Tbs. dressing 83
  • 1/2 cup split pea soup 67
  • 2 small plums 60
  • 15 Teddy Graham crackers 82
  • 2 Tbs. hummus spread on 1/4 pita pocket bread 93
  • ½ large red, yellow or green bell pepper, cut into strips 20
  • 5 Saltine crackers 60
  • 1 small banana 60
  • 2 Tbsp. Sunflower seeds 90
  • 1 small baked sweet potato 59
  • 2 Tbsp. raisins 60
  • 1 fig bar 53
  • 4 Brazil nuts 93
  • 2 pieces Wasa crispbread 50
  • 1 medium pear 98
  • 6 oz. calcium fortified orange juice 84
  • ½ cup three bean salad 90
  • 1 sugar free Popsicle 20
  • 20 pistachio nuts 70
  • 3 gingersnaps 89
  • 2 Tbs. light cream cheese, on 2 medium celery sticks 67
  • ½ cup corn flakes with ½ cup skim milk 98
  • ½ cup oatmeal,  73
  • 30 Goldfish crackers 70
  • ½ cup vanilla ice milk 92
  • sugar free hot cocoa mix, made with 4 oz. skim milk plus water 95
  • 1 medium kiwi fruit 46
  • 1 oz. jalapeno jack cheese 90
  • 1 frozen pudding bar, not chocolate covered 80
  • ½ cup Cinnamon Toast Crunch cereal 80
  • 1 oz. Canadian bacon 40
  • 2 Tbsp. soybean nuts 97
  • ½ grapefruit 37
  1. Chocolate Trail Mix: Eight almonds, four chocolate chips, and 1 tablespoon raisins.
  2. Apples and Cheese: 1 non-fat mozzarella cheese stick with half of a baseball-sized apple (any variety), sliced.
  3. PB & Celery: 1 medium celery stalk with 1 tablespoon peanut butter.
  4. Cottage Cheese Melon Boat: 1 cup melon balls with ½ cup non-fat cottage cheese.
  5. Carrot and Raisin Salad: 1 cup shaved carrots with 2 tablespoons raisins and 1 tablespoon balsamic vinegar.
  6. Tropical Cottage Cheese: ½ cup non-fat cottage cheese with ½ cup fresh mango and pineapple, chopped.
  7. Blue-Cheese Stuffed Apricots: Three dried apricots with 1 tablespoon crumbled blue cheese.
  8. Rice Cake and Almond Butter: One rice cake (try brown rice!) with 2 teaspoons almond butter.
  9. Sweet n’ Spicy Pecans: Five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon.
  10. Apples n’ Peanut Butter: ½ an apple, sliced and dipped in 1 teaspoon natural peanut butter.
  11. Chocolate Hazelnut Crackers: Four wheat thins dipped in 1 teaspoon Nutella (or other hazelnut spread).
  12. Strawberry Salad: 1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic.
  13. Cacao-Roasted Almonds: Pop in eight almonds like these!
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