The picnics, pool parties and long beach days are here and so are our appetites. We especially like to use our grill and cook food outdoors. Most of these foods can be high in calories, especially when we use or create ‘secret sauces’ or have heavy side items. All of these extras can pack a punch of calories and hardly any nutrient value or fiber.

Here are some tips on grilling and eating GOOD food:

Be Lean: Choose lean cuts of protein when grilling. Choose white meat poultry, seafood and loin cuts of meat. Aim to remove skin or trimming fat before eating and/or cooking. You can always combine your lean cut of protein with fruits and vegetables on a skewer. This will add a lot of flavor to your food and more variety. By choosing leaner cuts of protein, you are decreasing the amount of saturated fat consumed. Remember to pay attention to portion sizes as well.

1 oz of a high fat meat = 100 calories and 8grams of fat.

3oz of spareribs (no sauce) = 300 calories and 24 grams of fat

1 oz of a lean meat = 55 calories and 3 grams of fat

3oz of pork loin = 165 calories and 9grams of fat

 Calories saved: 135   Total Fat saved: 15 grams

Sauce it? We can definitely skimp out on all the sauces and go for fresh herbs and spices to season our grilled food.  Why make your lean source of protein higher in calories by adding sauce to it? Your waist will be happy when you have saved quite a few calories, but have added a lot of flavor. Making your marinade with lemon or lime juice and adding the extra herbs and spices can definitely be a tasty treat.  

1 tablespoon BBQ sauce = 20 calories!! Most people use a lot more than that on their food.

Heavy hitters: We all love to make our favorite macaroni salad, but, do not want all the calories that come with it.  Most of the calories in casseroles, macaroni salads and potato salads come from the combination of a lot of saturated fat and the carbohydrates that are not high in fiber.  Opt for a green salad with some, in season, vegetables and/or fruit. This will add some pleasure to your taste buds and satisfy your stomach. Keeping your appetite full of fiber, instead of the high fat and no fiber options, will make you feel better in the long run.

1 cup of homemade potato salad = 358 calories and 20gms of fat

1 cup of Garden salad with oil & vinegar dressing = 93 calories and 5 grams of fat

 ·      Calories Saved: 265   Total Fat saved: 15 grams

Anyone thirsty? Make sure to keep your alcohol consumption to a minimum.  One serving of alcohol = 100-150 calories.  This can definitely add up when we have more than one drink and mix it with juice, fruit mixes, or soda.

Save yourself some extra fat and calories by limiting the alcohol consumption and staying hydrated with flavorful low calorie beverages such as Crystal Light, Propel or lemonade made with a sugar substitute.

 A serving of alcohol = 1 ½ ounces of distilled spirits, 12 ounces of beer or 5 ounces of wine

                   6 ounces of Pina Colada = 332 calories and 4 grams of fat!!

Too hot to handle? When grilling your lean protein, you want to make sure it is cooked thoroughly, by checking the internal temperature. This will keep you and your family safe from food borne bacteria.

Ground Meat/Meat Mixture   Temperature

Beef, Pork, Veal & Lamb        160 degrees

Turkey & Chicken                    165 degrees

Fresh Beef, Veal, Lamb

Medium rare                             145 degrees

Medium                                     60 degrees

Well done                                 170 degrees

Poultry                                      165 degrees

Fresh pork                               160 degrees

Hopefully all of these tips will make your outdoor fun a little healthier for you and your guests.

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