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tHe yogurt mcITS. in your Mouth

With these goodies, it's easy to watch your waistline whiie still enjoying the yummy stuff.

□ DANDY BAR Like Pop-Tarts for grown-ups, these crisps hide a jam-filled center. Two per 100-calorie pack. Special K Fruit Crisps; $3.09 for a box of ten id blueberry k strawberry lOO-CALORIE NIBBLES

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□ SOUR POWER Chocolate sweetness coats a tart middle. Hmm—a metaphor for Valentine's Day? About 15 per bag. Nestle Cranberry Raisinets; B9 cents mom a 'RIZE RINGS Some folks prefer their treats sweet, others like salty. With yogurt and pretzels, you get both. About 14 per bag. Nabisco 100 Calorie Packs Yogurt Flavored Pretzels; $3.19 for a box of six bags

□ ICE DREAM Diet? What diet? This hunky frozen bars is nothing but silky indulgence. Klondike 100 Calorie Variety F>ack; English Toffee & French Vanilla Bars; $4.29 for eight

□ CHIP BALM No frying, no baking. Just heat, pressure, and—pop.'—a potato chip. In Cheddar and other flavors. Popchips; $1.29 for a 100-calorie bag

0 'WICH UST Filled with cheddar cheese or peanut butter, these tiny cracker sandwiches are so retro, you'll look for the shag rug. About 12 per pack. Lance 100 Caiorte Sandwich Crackers; $2.99 for six packs a HAS BEANS Life will rarely bring better odds: 20 possible flavors, and about 29 beans per box. Jelly Belly one-ounce 100-Calorie Flip-Top Box; 95 cents

□ PUFF LOVE What cheese doodles lack in heft, they make up for In pleasure—after all, licking orange dust off fingers is just a happy thing. About 36 per bag. Michael Season's Baked Cheddar Cheese F>uffs; 99 cents

99.9% sure that's going right back in his mouth.

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moi 1 [nutrition byamybeal

"Nuts, nuts, nuts! 1 have honey-and-sesam e- covered almonds when I crave sweets. Yum, think I'll go have some now!" —Arigte Ito, Napa, CA

"I always carry carrots in my purse. And yes, I'm practically turning orange." —Diana Marquez, Los Angeles

With just a few simple food tweaks, you can turn each bite into an opportunity to blast fat. Parenting Mom Squad member Missy Chase Laplne, aka The Sneaky Chef, shows you how to make the latest food news work for you—and your dress size—all day long:

■ After dinner... Dessert strategically. Enjoy that heavenly scoop of Chunky Monkey, just be sure to keep it to ore serving. High amounts of fat from certain foods, including ice cream, cheese, and meat, can impair your brain's appetite-suppressing signals (the ones that tell you when to drop the spoon). Worse, the effect can last for days, according to a new study from UT Southwestern Medical Center, in Dallas. TRY Mint Chocolate Chip Shake: Blend one frozen, chopped banana, one-quarter cup of low-fat milk, a little honey, a drop of mint extract, and one tablespoon of semisweet chocolate chips. Process on high for 30 to 60 seconds until the texture is nice and smooth. ■ For the midnight snack-Go light. Researchers from Northwestern University found that feeding mice high-fat foods at irregular times—like late at night, when the body wants to sleep—led to significantly more weight gain than when those same foods were eaten during the day. Sure, they're mice, but why chance it?

TRY No-Joe Latte: Add a dash of vanilla extract to a cup of cold skim milk. Microwave for 30 to 60 seconds until warm. Whisk vigorously until the milk froths.

■ In the morning... Trade your wheat toast for rye to feel fuller longer. A new Swedish study found that people who ate a breakfast including rye bread were less hungry over the next three hours than those who had wheat instead. Rye causes fiber to expand in the intestines, contributing to that nice full feeling that helps make slimming down easier.

TRY Open-Faced Cheese Danish Toast: Spread two tablespoons of part-skim ricofta cheese on a slice of toasted rye bread. Top it off with a drizzle of honey,

■ At lunch... Skip the can of soda. You'll save 128 calories (and eight teaspoons of sugar) right off the bat. Given that most Americans consume about 22 teaspoons of added sugar a day—and the American Heart Association recommends no more than six teaspoons for the average woman—this one easy fix can pack a wallop. Do this every day for a month and you could be down a pound with no effort whatsoever! TRY Green Tea and Pomegranate Soda: Combine freshly brewed, cooled green tea with

"I set the kitchen timer for five minutes, telling myself I can have whatever I'm craving after the time's up, giving me the chance to decide if I really want It. I usually end up distracted and forgetting all about it." -Elizabeth Gonzalez, Yorktown, NY

"I always carry carrots in my purse. And yes, I'm practically turning orange." —Diana Marquez, Los Angeles

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