Cut 100 calories … in the kitchen

• Substitute nonfat Greek yogurt for a serving of sour cream.

• Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.

• Making homemade mac ‘n’ cheese? Cut 2 tablespoons of butter from the recipe.

• Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.

• Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.

• When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.

• Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.

• Use tuna packed in water, not oil.

aCut 100 calories … at happy hour

• Nurse a single glass of wine instead of downing two beers.

• Ask for your rum and Cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you’ll swig less per round.

• Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.

• Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.

• Blending your own? Have a daiquiri, not a piña colada.

• Pop the cap off of an MGD 64 instead of a bottle of Killian’s Irish Red.

• Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.

• Dip your nachos in salsa rather than guacamole.

• For automatic portion control, sip wine from a Champagne flute, not an oversize goblet.

• Mix your vodka with Red Bull Sugarfree, not cranberry juice.

aCut 100 calories … at the drive-thru

• Pass up a Wendy’s baked potato with sour cream and chives and chow down on value fries instead. Amazing but true.

• Have a McDonald’s cheeseburger instead of a Quarter Pounder with cheese.

• Downsize your drink: Trade a large fountain soda (with ice) for a medium.

• Go for grill marks. Order a flame-broiled chicken sandwich rather than one that’s breaded (and usually fried in oil).

• Treat yourself to an ice-cream cone at McDonald’s instead of Dairy Queen.

• Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.

• Slurp a cup of Panera Bread’s low-fat chicken noodle soup instead of the cream of chicken with wild rice.

• Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.

• Skip the two packets of BBQ sauce—eat your burger and fries plain.

aCut 100 calories … on your snack break

• Drink sparkling water instead of soda.

• Move your stash of Hershey’s Kisses at least 6 feet away from your desk—you’ll dip in half as often.

• Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.

• Have a half cup of fresh grapes instead of that little snack box of raisins.

• Lay off the Lay’s Classic potato chips and have a handful of Rold Gold pretzels.

• Munch on a bag of Orville Redenbacher’s Smart Pop Kettle Korn, not Movie Theater Butter flavor.

• Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone.

• Satisfy a crunch craving with baby carrots, not potato chips.

aCut 100 calories … when you’re not cooking

• Request the lemon chicken with white rice, not fried.

• Skip the crunchy noodles with your bowl of wonton soup.

• Ask for an order of Szechuan Shrimp instead of your usual General Tso’s.

• Choose the pasta with a half cup of marinara instead of a half cup of Alfredo sauce.

• Indulge your inner carnivore with beef stroganoff, not meat lasagna.

• Go with the baked potato (butter only), not the mashed, as your side of choice.

• Dip your dinner roll in marinara sauce instead of olive oil.

• Avoid anything breaded. Flour and bread crumbs not only add calories but also absorb more cooking oil.

• Pop 12 pieces of sashimi and one-third cup of edamame, not 12 pieces of spicy tuna roll.

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Sources: Shauna Reid, author, The Amazing Adventures of Dietgirl (Avon, 2008); Kristina Sargent, D.C., CEO, Restor Healing Centre; Barry Sears, Ph.D., creator, the Zone Diet; Sanford Siegel, D.O., founder, the Cookie Diet; Heidi Skolnik, M.S., co-author, The Reverse Diet; Allan Borushek, R.D., author, CalorieKing’s 2009 Calorie, Fat & Carbohydrate Counter (Family Health Publications, 2008); Jeff Halevy, fitness coach and personal trainer, New York City; Stacy Berman, nutritionist and founder, Stacy’s Bootcamp, New York City.