| THE DINNER TABLE | |
| 3 oz turkey breast instead of chicken breast | 25 |
| 3 oz pork loin chop trimmed of fat | 30 |
| 3 oz chicken drumstick without skin | 50 |
| 4 oz baked fish instead of 4 oz baked chicken | 51 |
| 1 cup chicken noodle soup instead of cream of chicken soup | 110 |
| 1 cup tomato soup instead of broccoli and cheese soup | 135 |
| 3 oz burger 96%-lean instead of 85%-lean ground beef | 167 |
| 6 oz T-bone instead of rib-eye | 182 |
| |
| BEVERAGES | |
| 1 cup nonfat milk instead of 2% milk | 35 |
| 12 oz light beer instead of regular beer | 35 |
| 1 cup 1% milk instead of whole milk | 38 |
| 1 cup tea instead of tea with sugar | 45 |
| 1 apple instead of 1 cup apple juice | 45 |
| 1 orange instead of 1 cup orange juice | 50 |
| 1 cup coffee instead of coffee with creamer | 55 |
| 1 cup nonfat milk instead of whole milk | 64 |
| 12 oz bottled water instead of a sport drink | 75 |
| 3-1/2 oz white wine instead of dessert sweet wine | 91 |
| 1 cup Crystal Light instead of fruit punch | 92 |
| 1 cup sugar-free Kool-Aid instead of Kool-Aid with sugar | 95 |
| 1 cup Old Orchard Healthy Balance instead of regular juice | 104 |
| 1 jigger liqueur instead of two | 105 |
| 16 oz skinny latte coffee instead of whole milk | 100 |
| 12 oz diet soda instead of a regular soda | 152 |
| 16 oz diet soda instead of a regular soda | 3 |
| 16 oz spring water instead of regular soda | 203 |
| 1 pkt cocoa instead of cocoa with syrup & cream | 340 |
| 16 oz coffee instead of coffee vanilla cream | 435 |
| |
| IN THE KITCHEN | |
| 1/2 cup plain yogurt instead of sour cream | 138 |
| 1 Tbsp lite margarine instead of regular margarine | 40 |
| 1 spritz margarine spray instead of 1 Tbsp margarine | 75 |
| 1 Tbsp fat-free mayonnaise instead of regular | 85 |
| 1 Tbsp mustard instead of 1 Tbsp mayonnaise | 81 |
| 1 spritz no-stick cooking spray instead of 1-1/2 Tbsp oil | 180 |
| 1/2 cup less sugar in a baking recipe | 360 |
| 1/3 cup less oil in a baking recipe | 640 |
| 1/2 cup applesauce instead of 1/2 cup oil in baking | 940 |
| |
| AS A SNACK | |
| 1/4 cup dried apricots instead of dried bananas | 110 |
| 10 mini pretzels instead of 10 crackers | 115 |
| 20 baby carrots instead of 20 French fries | 120 |
| 1 fat-free sugar-free flavored yogurt instead of regular | 160 |
| 24 soy crisps instead of potato chips | 194 |
| 7 cups light popcorn instead of with popcorn with butter | 195 |
| 1 apple instead of 1 bag of chips | 407 |
