Five calories here, seven there... it adds up at the end of the week. Making little good choices can help you lose weight without giving up the pleasure of food. Some substitutions you can make are:

• Choose either cheese or mayo on your sandwich
• If you like mayo on a sandwich for the moisture, then try a mild mustard instead
• Instead of a creamy cheese dressing on your salad, keep the chease but make a mild oil-and-vinegar dressing; you want the cheese flavor and you get it this way
• Use potato or bread as a thickener, instead of cream; you'll have to make a more flavorful sauce or soup base to get the same effect, but herbs and spices are fat-free
• In salad dressings, substitute healthy-fat olive oil for dangerous-fat vegetable oils
• Hearts of palm in a salad can give the creamy texture you'd get from cheese cubes
• Pepperoni is generally lower-fat, and has bigger flavor, than sausage on pizza
• But if there's a chicken sausage, get that and use chili flakes, black pepper, and oregano in mass quantities to get the flavor you want from pepperoni