-It helps to visualize the plate as pie, suggests dietitian Rita Storey. The protein portion (meat, fish or poultry) generally contains more fat in relation to carbohydrate foods (fruits, vegetables and grains), so it should occupy a fourth of the plate or less while starches and vegetables about two-thirds to three-fourths, according to Storey. Fat accounts for nine calories per gram while carbohydrates (including sugar) account for four calories per gram, a difference worth remembering when you plan meals.

-You can reduce fat calories considerably by using low-fat or nonfat milk products, such as nonfat yogurt in lieu of sour cream, especially when using them for dips or adding them to baked potatoes. A tablespoon of low-fat yogurt contains about seven calories (nonfat yogurt has even fewer calories); a tablespoon of sour cream 28 calories.

-To salad dressings, add a higher proportion of lemon juice or vinegar to oil to cut calories. And, adds [David Heber], substitute light, liquidy dressings such as French or Italian (vinaigrette) for the more caloric creamy dressings, such as Russian or blue cheese. Oil, remember, contains 100 calories per tablespoon. A tablespoon of lemon juice or vinegar has no (negligible) calories.