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Spring Rolls vs. Summer Rolls

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The better option: Summer

Summer rolls are steamed instead of fried and are a fresh-tasting way to eat healthy without sacrificing flavor.

Kung Pao vs. Cashew Chicken

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The better option: Kung Pao

Kung Pao Chicken is usually made with roasted peanuts, dried chilies, and a slew of other vegetables, making it one of the best items on the Chinese menu. Plus, the chicken isn't fried. Cashew Chicken, on the other hand, is basically fried chicken with a handful of cashews and a thick layer of oyster sauce on top. Not so great.

Flour Tortilla vs. Corn Tortilla

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The better option: Corn

A soft flour tortilla banks about 144 calories while the corn kind has less than half as many calories (about 52).

Crispy vs. Grilled

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The better option: Grilled

Crispy is just code for “deep fried in oil,” so choose grilled menu options—you’ll be able to eat larger portions for less overall calories.

Alfredo Sauce vs. Marinara Sauce

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The better option: Marinara

Ditch the cream- and butter-heavy Alfredo sauce for sweet and tangy marinara, and you could save as many as 200 calories in one meal!

Tuna Melt vs. Tuna Sandwich

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The better option: Sandwich

Hold the melted cheese for a lighter but delicious sammie that contains about 200 fewer calories.

Bran Muffin vs. English Muffin

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The better option: English

Bran may sound like a healthy choice—after all, it does come with a couple grams of fiber. But no amount of fiber can make up for a starchy breakfast food that's packed with sugars and up to 400 calories. Start your day with an English muffin to save about 200 calories.

Hot Sandwich vs. Cold Sandwich

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The better option: Cold

Some like it hot, but ordering that Philly Cheesesteak or meatball sub instead of a regular deli sandwich (such as ham or turkey) at the lunch counter could pack twice as many calories.

Buffalo Chicken vs. Grilled Chicken

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The better option: Grilled

Buffalo sauce tastes so rich for a reason; mayonnaise is a key ingredient. Ordering your chicken grilled is a much better choice for your waistline.

Tandoori vs.Tikka Masala

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The better option: Tandoori

Masala sauce is like a thick, creamy type of gravy, so when eating Indian go for the Tandoori dishes, which are grilled so they contain a lot less calories.

Tartar Sauce vs. Cocktail Sauce

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The better option: Cocktail

Ingredients such as soybean oil and mayonnaise can make this seafood topper hold more than 15 grams of fat in only 2 tablespoons. Compare that with flavorful cocktail sauce, which has no fat for the same serving size.

Spicy vs. Regular

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The better option: Regular

Spicy usually means a food has been tossed in mayonnaise. For example, a plain tuna roll has just 140 calories and 2 grams of fat, but ask for it “spicy” and you’ll get a whopping 290 calories and 11 grams of fat in one little roll.

Massaman vs. Gaeng Pah Curry

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The better option: Gaeng Pah


When it comes to Thai food, opting for Gaeng Pah curry instead of Massaman can save you hundreds of calories. Unlike most curries, Ganeg Pah is made with water and spices as its base instead of fatty coconut milk. Just be careful; water-based curries tend to be a lot spicier than coconut-based versions.

Bearnaise Sauce vs. Peppercorn

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The better option: Peppercorn

Smothering your steak in Bearnaise sauce is a surefire way to overindulge: the sauce is made with clarified butter and egg yolks. Peppercorn sauce may also contain butter. Seasoning meat with plain, old-fashioned peppercorn will add spice sans calories.

Popcorn vs. Cocktail

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The better option: Cocktail

No huge surprise here. The breading on popcorn shrimp can be diet disaster! You can have 4 large pieces of a shrimp cocktail for less than 80 calories total.

Fried Rice vs. Steamed Rice

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The better option: Steamed

Instead of eating the fluffy stuff fried, try asking for diced peppers and onions in your steamed rice to add flavor without adding a lot of extra calories.

Mayo vs. Mustard

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The better option: Mustard

Mustard is packed with flavor for less than 20 calories and no fat—the same amount of mayonnaise could cost you 100 calories and 10 grams of fat.