Grilling Season
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 [1].
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 [2] 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.
Watch our video Cooking with Kids: Dad’s Grilled Turkey Burgers [3]
Want more grilling ideas? Watch our video Cooking with Kids: How to Make BBQ Pizza [4]
Helpful Articles
- Do You Struggle With Planning Healthy Meals for Your Family? [5]
- “Foodie” Fun for Kids: Dry Rub Ribs [6]
- “Foodie” Fun for Kids: Panko Crusted Fish [7]
- Cooking with Kids: Kiddie Cobb on a Stick [8]
- Cooking With Kids: Strawberry & Lime Infused Water [9]
- Cooking with Kids: Game Day Turkey Meatballs [10]
- “Foodie” Fun for Kids: Mushroom Tacos [11]
- Cooking with Kids: Campfire Banana Boats at Home [12]
- Celebrate your patriotic spirit when you cook with your kids! [13]
- Celebrate Food! [14]
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- Socialize Successfully: A Few Simple Tips to Help You During the Holiday Season [20]
- Focus on Color [21]
- 4 Tips for Managing Parties and Social Gatherings this Summer [22]