A Dietitian's View

Choose mustard over mayo; leave off the cheese, bacon, and ranch dressing and go for avocado- the good fat.

You should also watch the sides. Instead of reaching for the creamy soup, or a pile of fries or chips, choose grilled veggies or a side green salad.

Fill your sandwich with lean protein too! This can save you between 600-800 calories, the equivalent of an extra meal and possibly a snack as well.

2. Compromise. Make room for splurges.
If you want to have a roll from the bread basket go for it, but at your main meal, focus on lean protein and veggies. If you crave dessert, split it or have a small brownie and go light on the starches at your meal.

3. Go vegetarian!
Incorporate a plant-based dinner for your beef burger once a week. If you do this for a full year, you can save 10,000 calories, which is the equivalent of a 3-pound weight loss! Great plant-based meal substitutions include a portabella mushroom burger, tofu, beans or lentils.

4. Watch your drink order.
Carry a water bottle with you throughout the day. This will keep you hydrated, especially during our hot summer months, and it will also give you an alternative to soda to reach for when you get thirsty.

5. Downsize your plate and spoon!
As the size of our dinner plates expand, so does the average waistline in America.

Go for the teaspoon size spoon rather than the tablespoon when dipping into honey, salad dressings or perhaps your favorite dish of ice cream. Less is more here.