MINNEAPOLIS (WCCO) — There are times when you want to be really good on your diet, but there are other times when you just need a little indulgence. So, to keep us on track, we talked with a nutritionist on how to cheat the right way, as we Get Movin’ Monday.

No one can eat well 100 percent of the time.

READ MORE: What To Do When Severe Weather Strikes While Boating

“I live by that 80-20 rule, that 80 percent of the time you’re doing that really great eating, 20 percent of the time don’t worry about it,” Kowalski’s nutritionist Sue Moores said.

But if you’re looking to do better, Moores says there are easy ways to cheat.

“Cauliflower is actually like the new kale,” Moores said.

Because it holds flavor of your food, mash cauliflower instead of potatoes and cut the calories by half.

You can also start your meal with soup. That will likely cut the calories of your main meal by 30 percent.

READ MORE: Feds Investigating Hepatitis A Outbreak Linked To Organic Strawberries; Cases Reported In Minnesota

If you’re a cheese lover, Moores says to buy the best cheese.

“If you get a cheese with that big robust flavor, you’re probably not going to need as much to feel satisfied. Then, if you shred the cheese because it spreads more, you can cut the amount of cheese by 50 percent,” Moores said.

What we put on our salad can cut calories by 50 percent.

“Oil and vinegar salad dressings spread more over your vegetables way more than creamy dressing that just sits there,” Moores said.

You don’t have to skip frozen pizza, but make it better by adding vegetables.

Moores says it’s about picking quality over quantity so you always feel satisfied and eat on a smaller dish.

MORE NEWS: Witt Jr. Hits 3 Doubles, Ups Extra-Base Count, KC Tops Twins, 7-3

Studies show people cut calories from 10 to 30 percent going from a 12-inch to 9-inch plate.