There are so many hidden calories in foods that we are eating that aren’t even adding that much flavor-just calories. Here are some tips from Shape.com to cutting the unnecessary ones out of your meals, snacks and desserts.

1. Add the Olive Oil Last - Calories saved per cup: 150
Steam your vegetables first and then add flavor by adding just a bit of olive oil. This way your vegetables won’t just soak up all the oil.

2. Lighten Up Your Juice - Calories saved: 100
Dilute any sweet drinks for a healthier option.

3. Make Skinny Mashed Potatoes - Calories saved per cup: 150
Mix in half a cup of low-sodium chicken broth for every 3 pounds of potatoes instead of half a cup of butter or heavy cream.

4. Trade in Your Wine Glass - Calories saved: 100
Use a champagne flute for portion control

5. Downsize Your Baked Goods - Calories saved: 310 to 385
Spread out your mixture in more smaller-sized tins and you’ll have more muffins to enjoy in smaller sizes. Another great trick to save 75 additional calories is to swap half a cup of applesauce for the half cup of butter or oil called for in your recipe.

6. Get Sandwich Savvy- Calories saved: 420
Anything mixed with mayo is bad news. Also try and skip the trio- chips are one of the worst types of junk food for you.

7. Bulk Up Your Pasta-with Veggies - Calories saved: 250
To fill your plate, mix a cup of pasta with a cup of steamed veggies, topping the dish with half a cup of your favorite jarred marinara sauce.

8. Serve Dessert in a Shot Glass - Calories saved: 360
A shot glass is just enough to satisfy your sweet tooth and not too much to kill your diet.

9. Take Your Own Popcorn to the Movies - Calories saved: 600
Pre-pop your lightly buttered popcorn and then use your big tote to carry it in.

10. Ditch Designer Cereals and Granolas - Calories saved: 500
Go for cereals high in fiber and low on sugar. I never choose a cereal that has more than 12g of sugar.

11. Choose a Leaner Cut of Meat - Calories saved: 500 to 600
Choose a filet mignon rather than a big steak. To save more calories ask the chefs to skip the final step of brushing the meat with butter or oil to make it look juicier.

12. Turn Your Back on the Buffet Table - Calories saved: 650
Literally turn away from the food and you will be less tempted to eat after your full.

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