Lona Sandon, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas and a spokeswoman for the American Dietetic Association, said exercise has the biggest impact, but unsweetened iced tea for soda can help trim calories and waistlines.
Other food substitutions Sandon recommended are:
-- Switch fruit juice for whole fruit.
-- If you can't get going without 10 ounces of orange juice, dilute 8 ounces of juice with 2 ounces of water.
-- Top green salads with a sliced hard-cooked egg for protein that will keep you feeling full longer and it is only 75 calories per egg.
-- Start the day with a 100 percent whole-grain breakfast -- oatmeal made with skim milk.
-- Keep the cheese but omit the mayonnaise on sandwiches.
-- Enjoy an open-faced sandwich with only one slice of bread to cut about 100 calories.