Cut 400 Calories a Day!

• Swap a 12 oz. café mocha with whipped cream (290 calories) for a 12 oz. nonfat cappuccino (60 calories) and trade a Fage Total Classic yogurt (260 calories) for a Fage Total 0% (90 calories).

• Have a granola bar (118 calories) instead of a cup of granola (299) with 1 cup whole milk (149 calories). Also you can enjoy an orange.

• Spread one tablespoon of mustard (9 calories) on your sandwich instead of one tablespoon of mayonnaise (103 calories), skip a 1-oz. slice of Swiss cheese (106 calories) and put it in a large pita (165 calories) instead of between two slices of sourdough bread (370 calories).

• Trade a one-cup scoop of vanilla ice cream (274 calories) in a waffle cone (121 calories) covered with two tablespoons of chocolate syrup (109 calories) for a cup of vanilla frozen yogurt (221 calories) topped with a half cup of strawberries (27 calories).

• Cutting a few carbs have a baked sweet potato (105 calories per medium) seasoned with cayenne pepper or other spices instead of a russet potato (161 calories) topped with butter (one tablespoon is 102 calories).