Swap your soup: Try chicken vegetable soup instead of cream of broccoli soup, which contains 180 calories and 7 grams of fat.
Go fish: Replace beef with fish once a week if you eat meat twice. A three-ounce broiled steak provides 230 calories and 14 grams of fat.
Eat popcorn: A one-ounce snack bag of chips includes 150 calories and 10 grams of fat. A cup of air-popped popcorn has 31 calories and 0 grams of fat.
Lose the soda: One 12-ounce Coca-Cola includes 140 calories, all from processed sugars that are bad for diabetics. Replace it with a glass of cold water (0 calories) and add lemon.
Try natural sweets: Replace 1 cup of premium strawberry ice cream at 500 calories and 16 grams of fat with 1 cup of strawberries at 56 calories.
Make toast: 2 pieces of whole-wheat toast replace a bagel (354 calories) or bran muffin (410 calories).