It is possible to cut calorie intake without feeling as though you are missing out, say experts. For example, a meal of pizza and salad was made less calorific by incorporating more vegetables and using reduced fat ingredients. Reducing the calorie content of foods by 30% led to a 23% decrease in daily calorie intake. Reducing the portion size by 25% led to a 12% decrease in calorie intake.

People who substantially cut their calorie intake develop some of the traits associated with longevity discovered in animal tests, a new study reveals. Studies in rodents and other lower species have shown that long-term calorie restriction can boost longevity – increasing the maximum lifespan of mice and rats by about 30% and protecting them against blood vessel plaques and cancer.

1. Use half the amount of high-calorie ingredients like chocolate chips

2. Peppers, chives, garlic and onions tend to satisfy your taste buds so you eat less

3. You can remove most of the fat from a can of soup by putting it in the freezer for 10 to 15 minutes and scooping the fat off the top

4. Reduce the saturated fat in tuna sandwiches by using low-fat mayonnaise or mustard and a little olive oil

5. Add a pinch of fresh or dried rosemary to water when steaming vegetables. This will add flavor, but not fat or calories

6. The three biggest dietary-fat culprits: salad dressing, margarine and cheese. Aim for low-fat versions of each

7. Add lots of flavor to a tuna sandwich without adding fat using capers, chopped olives or sweet gerkins

8. To flavor your next batch of rice, without adding lots of calories, cook it in broth

• Large fries

• Fried chicken breast

• Burger

• Three slices bacon

• Chocolate ice cream

• Pasta carbonara

• One slice cheesecake

• 1-ounce snack-size bag of potato chips

• Roasted chicken breast, wing and thigh without skin

• Veggie burger

• Two slices deli-style ham, two eggs and egg substitute

• Nonfat fudgsicle bar

• Pasta with tomato sauce (1 cup)

• One slice angel food cake with strawberry topping