Gain Just Enough Pregnancy Weight

Lunch

6. Swap your spread. A dollop of full-fat mayonnaise on your turkey sandwich adds nearly 100 calories and 10 grams of fat. Go for mustard, which has loads of flavor and only a trace of calories.

7. Liquefy. Soups, salads, yogurt, and cottage cheese have all earned a well-deserved rep as light bites -- foods that have a higher water content are more satisfying than those that don't.

8. Soup smarter. If you choose a broth-based soup (such as chicken noodle or minestrone) over a creamy one like broccoli cheddar or clam chowder, you'll cut at least 100 calories and skip the heart-unhealthy saturated fat. What a souper smart selection!

9. Have fries with friends. Can't resist fast-food fries? Go right ahead! Order a small and split it with a friend. She'll just think you're nice (not looking to save 200 calories).

10. Don't destroy the evidence. People who see reminders of how much they've eaten take in about 27 percent less than those without such cues, according to research by Brian Wansink, Ph.D., author of Mindless Eating: Why We Eat More Than We Think. "Your stomach can't count!" he says. "Leaving some indication of how much you're eating at mealtime brings back your awareness." So keep the candy wrappers, chicken bones, and beverage bottles in plain sight as you indulge.