TV's chef du jour, Rocco DiSpirito (Rocco's Dinner Party, The Biggest Loser), serves up healthy alternatives for five high-calorie culprits.

From Rocco DiSpirito's Now Eat This! 100 Quick Calorie Cuts (Grand Central Publishing, 2011)

1. Say goodbye to sour cream.

Sour cream is smooth and dense, which makes it great for dips, sauces and baked goods. Unfortunately, it's also extremely high in calories and fat, bad news for your waistline. (1 cup sour cream = 490 calories)

Instead, try...

• "Mock sour cream" (1 cup low-fat cottage cheese with 1 tbsp lemon juice) = 325 calories cut
• 1 cup non-fat Greek yogurt = 390 calories cut

2. Tap into flourless power.

Flour is high in calories, low in nutritional value.

Instead, try...

• 1 cup puréed beans = 220 calories cut
• 1 cup corn flour = 166 calories cut (and gluten-free!)

3. Make your own snack packs!

Snacking straight out of the bowl or bag can lead you to consume hundreds of extra calories without a second thought. Save money and your figure with homemade 100-calorie packs. Simply buy your fave healthy munchies in bulk or make a few of Rocco's snack recipes. Pack in sealable bags or reusable containers and rest assured that you'll always have healthy, portion-controlled snacks on hand!

Instead, try...

Homemade snack packs = 200 to 300 calories cut per snack

• 12 to 15 almonds
• 2 PBJ Cookies from Now Eat This! Diet (Grand Central Publishing, 2011), page 254
• 2 cups reduced-fat popcorn
• 6 dried apricots
• 12 mini cheddar rice cakes

4. Please don't eyeball the oil!

Don't believe everything you see on TV. That chefy drizzle is a calorie disaster!

Instead, try...

• Always measuring oil = 500 calories cut
• Vegetable oil cooking spray = 120 calories cut
• "Fat-free olive oil" (green olive brine thickened with arrowroot or guar gum) = 95 calories cut per tbsp

5. Wine and dine yourself thin.

We all love a glass of wine (or three!) with dinner, right? But at 120 calories per glass, you don't want to go overboard.

Instead, try...

• Mixing vino with sparkling water to make a spritzer = 80 calories cut (One glass of wine is equal to three spritzers!)
• Champagne, which at just 85-95 calories per glass, is a much better choice than wine!