4. Rethink that lemonade.

There’s nothing like a tall glass of ice cold lemonade on a hot summer day, but most are made from water, lemon flavoring (not fresh fruit), and a lot of sugar. Sixteen ounces of standard lemonade contains the equivalent of 14 cubes of sugar!

The swap: Just a quarter cup of fresh squeezed lemon juice provides over 50% of your daily vitamin C needs, a nutrient linked to less body fat and smaller waist measurements. For extra flavor, add fresh mint. And if you need a little sweetener, add a splash of a pure fruit juice.

5. Order your movie popcorn naked.

Fortunately popcorn is actually a member of the whole grain family, an important food group most Americans fall short on. The secret to keeping this low-carb snack light is passing on the butter.

The swap: A small order can contain 225-400 calories, but going bare (sans butter), saves 130 calories per tablespoon.

6. Remodel your munchies.

Chips and dip are staples at summer get-togethers, but they’re a waistline disaster. A handful of potato chips and a golf ball sized portion of French onion dip add up to 375 calories.

The swap: Upgrade to hummus and veggies, and blend your own batch. A serving made from a half cup chickpeas, a half teaspoon of minced garlic, and tablespoon each of water, fresh squeezed lemon and extra virgin olive oil, provides less than 250 calories.

7. Deflate your buns.

Whether you grill up turkey, salmon, or black bean burgers, slash excess calories by getting rid of the bun. You probably won’t miss it, and replacing it can instantly save you 150-300 calories.

The swap: Wrap your protein of choice in either crisp lettuce leaves, or two grilled Portobello mushroom caps. Outer leaves of romaine, or bibb lettuce are virtually calorie free.

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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