Eat This, Not That: Summer BBQ Edition
Eat This, Not That: Summer BBQ Edition
Written By: Samantha McCarthy, MS, RD/LDN
Summer can be disastrous for your health. It’s a constant stream of parties, vacations, and BBQ’s for many. This means lots of food and alcohol. It can be difficult to maintain your healthy eating and weight during the summer months, but it doesn’t have to be. Our traditional choices of food like burger, hot dogs, and potato salad can be turned into healthier options with a few modifications. Check out the chart below to see the difference in calories and saturated fat between our traditional BBQ choices and healthier versions.
Eat This... | Portion Size | Calories and Saturated Fat | Not That... | Portion Size | Calories and Saturated Fat |
95% lean burger | 4 oz. burger | 153 kcals 2.4 grams | 75% Beef Burger | 4 oz. burger | 328 kcals 11 grams |
Description: 4 oz. patty using 95% lean ground beef | Description: 4 oz. patty using 75% lean ground beef | ||||
Avocado Potato Salad | 1 cup | 230 kcals 1.6 grams | Traditional Potato Salad | 1 cup | 357 kcals 3.6 grams |
Description: potato salad made with avocado and yogurt instead of mayo | Description: traditional potato salad using mayonnaise dressing | ||||
Cucumber, Tomato, Feta Salad | 1 cup | 154 kcals 3 grams | Traditional Pasta Salad | 1 cup | 358 kcals 4 grams |
Description: cucumbers, tomatoes, feta cheese, avocado, and basil mixed with lemon juice and olive oil | Description: traditional macaroni/pasta salad using mayonnaise dressing | ||||
Frozen Yogurt Bark | 2-3 pieces | 76 kcals 0.75 grams | Vanilla Ice Cream | 1 cup | 275 kcals 9 grams |
Description: nonfat, plain greek yogurt mixed with vanilla extract, honey, strawberries, and dark chocolate chips spread on a cookie sheet, frozen, then broken into pieces | Description: standard plain, vanilla ice cream | ||||
Broccoli Yogurt Slaw | ½ cup | 92 kcals 0.67 grams | Traditional ColeSlaw | ½ cup | 150 kcals 1.5 grams |
Description: yogurt coleslaw dressing, broccoli slaw, almonds, and dried cranberries | Description: traditional coleslaw made with mayonnaise dressing | ||||
Chicken Sausage | 3 oz. sausage | 170 kcals 2 grams | Loaded Hot Dog | 1 hot dog | 487 kcals 5 grams |
Description: chicken sausage grilled with peppers, onions, and 1 tsp. oil | Description: standard hot dog on a bun with 1 Tbsp. relish, 1 Tbsp. ketchup, 1 Tbsp. mustard | ||||
Veggies and Yogurt Dip | 1 cup veggies 2 Tbs. dip | 90 kcals 0 grams | Chips and Dip | 10-11 chips 2 Tbs. dip | 210 kcals 4.5 grams |
Description: baby carrots for a vegetable. Dip is made with nonfat, plain greek yogurt and ranch dip seasoning mix | Description: potato chips with ranch dip | ||||
If you would like the detailed recipes for any of the healthier versions of our traditional BBQ foods, feel free to email me at [email protected].
Next week, I will feature a “Drink This, Not That,” nutrition tip breaking down common summer beverages (alcoholic and non-alcoholic).