Did you know if you consume 100 fewer calories per day you could lose 10 pounds in a year? If you burn another 100 calories every day through exercise, you could lose up to 20 pounds per year.

Here are some easy ways to cut 100 calories per day:

• Put mustard instead of mayo on a sandwich.
• Try a light or fat-free salad dressing instead of regular.
• Substitute Canadian bacon for regular bacon.
• Eat fresh fruit instead of juice or dried fruit.
• Order thin crust pizza instead of pan pizza.
• Order your coffee "skinny" -- with skim milk instead of cream.
• Use a smaller bowl for your morning cereal.
• Drink club soda with lime instead of regular soda.

Burn 100 more calories with these ideas:

• Set your alarm 15 minutes earlier and go out for a morning walk.
• Stand up and walk around while on the phone at work.
• Take your kids out for a bike ride after dinner.
• Join a tennis league and play several times each week.
• Go for a 15-minute walk on your lunch break.
• Get off the subway or bus a stop earlier and walk the extra distance.

Special National Nutrition Month Tip of the Day written by ADA National Spokesperson Tara Gidus, MS, RD, LDN