A great way to cut calories is to make smart substitutions. Dieting isn’t about deprivation, but it is about making choices that will help you get the most bang for your calorie buck. Most people fail to realize just how fast things can go bad. For example, say you want to substitute French fries with a loaded baked potato. A small potato has just 128 calories. Add one tablespoon of butter and that’s where the trouble begins. You’ve just brought an additional 102 calories and 11.5 grams of fat. A tablespoon of sour cream will cost you 40 calories and 2.5 grams of fat. Sprinkle with an ounce of cheddar cheese, and that’s another 114 calories and 9.4 grams of fat. Two slices of crumbled bacon will set you back 80 calories and 7 grams of fat. Suddenly, that healthy potato has turned into a major fat trap with more than 400 calories. In fact, it’s even more lethal than the fries you bypassed, which would have been 230 calories and 11 grams of fat. A smarter solution would be to enjoy your potato with Butter buds, broccoli and a tablespoon of fat-free cheddar cheese. It’s every bit as good without being bad for you. In order to save calories when substituting, you have to make wise choices. Opt for the grilled chicken sandwich with Dijon mustard on a whole-wheat bun instead of a fried chicken sandwich with mayonnaise. Instead of the fettuccine alfredo, go for whole-wheat angel hair with marinara. Draw on your nutrition knowledge to make the healthiest choices. Remember, jumping from the frying pan to the fryer isn’t going to get you any closer to your weight-loss goals.