Written By: SGM Nutrition Experts – The Nutrition Twins
http://www.nutritiontwins.com/twins/
We all love a good barbeque. And Labor Day is no exception. But sadly, there are many foods that can cause a lot of damage to your waistline and your healthy eating efforts. The good news is by making the right choices you can do something good for your health and weight. However, even when you make the good choices, you don’t want to overdo it. Surprisingly, there are items that we carry in our pocketbooks or see every day that can help us keep portions in check.
Let’s start with the main event, the item on the grill.
Most people go with a burger, but beware; this will set you back several hundred calories.
• Be sure to stick to a small 3 ounce burger—you’ll still get 220 calories and 10 grams of fat, 4 grams of fat.
• For portion control, here’s what items The Nutrition Twins compare 3 ounces to:
-a deck of cards
- the size of two stacked Orbitz gum packs
- a makeup compact
- or 3 tubes of lipstick lined up
• Remember, some burgers are 8 ounces, and you should limit red meat to 10 ounces a week.
Better option: Go with a chicken breast—for 3-4 ounces, it’s about 140 calories and 3 grams of fat. It’s about the size of an iphone with its’ case.
Note: If your BBQ has cold cuts, keep it to 3.5-4 ounces which is about the size of a pocket-sized Kleenex and will be about 118 calories and 2 grams of fat for chicken & turkey and 185 calories and 10 grams of fat for roast beef. Beware; the sodium is super high so don’t overdo it or you’ll leave the BBQ looking like a blowfish.
If you use fatty spreads like mayonnaise on your burgers and sandwiches:
• Limit it to 1 tablespoon which is about the size of 3 soda caps (imagine each cap filled with mayo) which for mayonnaise is 100 calories of all fat!
• Better options (Keep in mind that they’re high in sodium, so stick to the serving size of a chapstick:
-Ketchup
-Mustard
-BBQ Sauce
Load up on fresh or steamed veggies—the more the merrier. This is the one time you can forget about portion control.
• Aim for a minimum of one portion (for steamed veggies, its what you could fit in a cupcake wrapper—about a ½ cup, for raw veggies, it’s the amount you could fit in a mug—about 1 cup). It’s Just 25-30 calories and it fills you up so you have less room for chips and brownies.
• The exception is when the veggies are cooked in butter. One tablespoon adds 100 calories. So if you want the buttery flavor, but without fat and calories go for the butter spray. We have been using I Can’t Believe It’s Not Butter Spray for years on veggies, corn and popcorn, and our clients use it too.
The Sides and Extras:
• Stay away from the chips—a handful is 70 calories and just is not satisfying!
• Instead, go for nuts which are nutrient-packed.
-For a treat, bring your own almonds. They’re delicious and ounce for ounce, almonds are the tree nut highest in protein and fiber so they keep you feeling satisfied. They’re also highest in calcium and vitamin E. So bring an ounce serving container. You can use a tin or a small spice container. This way you’ll know you’re sticking to 160 calories.
• Choose fruit for nutrients and antioxidants. You can have an entire filled coffee mug for less than 100 calories
• Potato salad can be a real doozy so stick to ½ cup; it’s the size of 2 eggs
• For the potato salad, those scoops that are the size of 2 eggs are 180 calories, 10 grams fat
• Again, better—go for the veggies and fruit salad!
Alcohol is a double doozy because it makes us hungrier and lowers inhibitions. Yikes!
• So stick to one drink (easier said then done!) and use diet soda or seltzer as mixers, not tonic, which is high in calories.
• For the hard alcohol, a portion is 1-1/2 ounces and 120 calories (the size in a shot glass or in a travel Advil case, not the size of the drinking glass!!).
Desserts!
Who doesn’t love dessert? Those calories can really add up though. So choose small brownies and cookies that are about the size of a scotch tape roll. It can still set you back as much as 175 calories and 10 grams fat. So if you eat it, be sure to enjoy it!
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