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Ten tips to trim 100 calories

January is often a month of resolutions. Some people hope to spend less money, get better organized or start exercising. For others, losing weight is at the top of the resolution list.

You don't have to cut out your favorite foods to get healthier. Often you just need to re-think portion sizes or make lower-calorie, lower-fat choices.

Here are 10 ways to trim 100 or more calories without resorting to fad diets.

* Instead of drinking three cups of whole milk, switch to three cups of skim or one-percent milk. The nutrients are about the same.

* Switch from two tablespoons of regular mayonnaise to two tablespoons of low-fat mayo. Or eat half as much regular mayonnaise.

* Instead of a can of regular soda pop (at 150 calories), have a glass of water. Or drink diet soda pop, which contains no calories.

* If you can't skip regular soda pop, switch from a 20-ounce container of regular soda pop to a 12-ounce size.

* Don't drown your salad. If you're like many people, three or more tablespoons of dressing land on your salad. Switch to 1 1/2 tablespoons or less and opt for lower-calorie, lower-fat options.

* Size up your cereal bowl. While eating cereal is a healthy option, extra calories can sneak into your diet. Check out the Nutrition Facts label so you know what a serving size is and how many calories you are eating. Consider substituting a serving of cereal in place of a candy bar for an afternoon snack, too.

* Watch how much spread goes on your bread. Limit the amount of butter (at 100 calories per tablespoon) you spread on your bread.

* Count your cookies. A single medium-size cookie can contain 100 calories or more. If you ordinarily have two (or more), have one. Or try a crunchy apple instead.

* Top your potato with fewer calories. Switch from butter to sour cream, fat-free sour cream or yogurt.

* Be size-wise with fast food. Order a small order of fries instead of a large, skip the mayo on burgers or order water or diet soda pop instead of regular pop.

* How about another resolution? Aim for at least 3 1/2 cups of fruits and vegetables daily and make half your grains that you eat whole grains.

For more information on this topic, contact Luella Morehouse, FNP Education Assistant, NDSU Extension Service Stutsman County, 116 1/2 First Street East, Jamestown, ND. Morehouse may be reached at 252-9030 or luella.morehouse@ndsu. edu.