Beware The Summer BBQ!

Now that it’s summer, it’s almost impossible to avoid the
ever-popular summer BBQ. Some of our favorite meals are cooked
over charcoal, but we still need to be aware that many of the
traditional ‘summer’ foods are packed with fat and calories!

Isn’t it ironic that some of the ‘fattest’ foods make their
debut in the summer when we’re all trying to fit into that
bathing suit?

So which traditional summer foods will break the belt?

HOT DOGS. Although they’re small, the typical hot dog contains
about 30% of your daily saturated fat intake! At about 180
calories each, hot dogs may seem quite harmless until we realize
that 140 of those calories are from FAT. Don’t forget that the
average hot dog bun has 110 calories, which boosts the total to
250 calories per hot dog.

HAMBURGERS. Ground beef comes in all sorts of varieties, from
‘full-fat’ to ‘low-fat’. You’ll pay more for the low-fat
version, but it’s worth it. The average hamburger has about 275
calories and 12 grams of fat (includes the bun). That’s slightly
less fat than the hot dog, but more calories. “The secret to
keeping the burger lean is to avoid the high fat toppings such
as mayonnaise, bacon, cheese or sauces and instead, garnish
simply with ketchup, mustard, tomatoes, onions and relishes”
(Source: Ontario Cattlemen’s Association). Pile on the
high-calories toppings and you’ll boost the calorie count to 800
or even higher!!

POTATO CHIPS. A summer BBQ just wouldn’t be a BBQ without the
chips! But while we’re enjoying the crunch, we’re putting on the
pounds. Many brands of potato chips contain about 150 calories
per serving. Doesn’t sound like much? Consider that what they
call a ‘serving’ is really one ounce…..11 chips. Here’s
another way to look at it: each SINGLE potato chip provides a
bit more than 1% of your daily recommended fat intake!

So what’s a summer-BBQ-lovin’ person to do? Relax! There’s no
need to avoid the fun this summer! By just making a few creative
adjustments to the menu, we can enjoy the family picnic while
keeping our diet under control.

Try fruits, veggies and baked beans instead of chips. We all
know the health benefits of eating more fruits and vegetables,
so focus on those instead of full-fat potato chips. High in
fiber and low in calories, these choices will help us feel full
without putting on the pounds.

Try a ground turkey patty instead of a hamburger. It will save
you more than 100 calories, and it’s really not bad tasting! Be
sure to look for SKINLESS ground turkey, which has far fewer
calores than just ‘ground turkey’.

Consider putting some boneless, skinless chicken breasts on the
BBQ instead of beef. Lower in calories and fat, chicken breasts
are a good choice for any event.

Don’t forget about fish! The choices are almost endless, and the
health benefits are overwhelming. Put some salmon on the BBQ and
enjoy! “We recommend eating fish (particularly fatty fish) at
least two times a week. Fish is a good source of protein and
doesn’t have the high saturated fat that fatty meat products do”
(Source: americanheart.org).

Finally, watch the drinks. High-calorie beverages like lemonade
and Kool-Aid boast between 60 and 100 calories per glass, and
sometimes even more. A single can of soda usually contains about
160 calories. Choose low-calorie drinks like iced tea
(unsweetened) or just plain old water.

With just a little effort, the summer BBQ doesn’t have to add
inches or pounds! Choose healthy, low-fat and low-calorie foods
instead of the traditional fare and keep those pounds off!

Have a GREAT summer!

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