What if you could make a few easy food and drink swaps to drop several hundred calories in a day? Small calorie cuts can make a big difference for your long-term fitness goals. Consider this: Each pound of body fat equals approximately 3500 calories. So, if you eat 500 fewer calories per day, you’ll automatically be losing one pound of body fat per week.

It sounds simple, but in reality, making the right food decisions can be difficult. Keep these five food and drink swaps in mind the next time you’re choosing a snack or meal, and know that you’re picking the lower-calorie option! (Plus, try these tips for switching from soda to water.)

1. Skip: spinach artichoke dip …