The 10 Most Fattening Foods of Summer
These summertime treats can wreak havoc on your diet.
1. High-Fat Meats on the Barbeque continued...
Stay away from ribs and other cuts of meat with visible marbling (white streaks of fat) and fat around the edges. When possible, go for lean cuts like pork tenderloin or skinless chicken breast.
Also, avoid burgers made with high-fat ground beef. The average burger on a bun with cheese, lettuce, and tomato contains about 735 calories, 45 grams of fat and 1,000 mg of sodium.
Use lean ground beef and dress it up, Krieger suggests. "Lean ground meat tends to be dry and crumble, so add moistness to your burgers with apple sauce, tomato sauce, or barbeque sauce," she says.
And don't forget the side dishes, which help fill you up while providing nutrition. Toss some fruits, veggies, and corn on the cob on the grill to enjoy with a small portion of lean meat.
2. Hot dogs, Sausages, and Bratwurst
Hot dogs and sausages are favorite summer treats for many Americans, but you might want to save them for baseball games. A typical hot dog has 280 calories, 15 grams of fat, and 1,250 mg of sodium, while 6 ounces of kielbasa has 330 calories, 24 grams of fat, and 1,590 mg sodium.
"Three-quarters of the calories from a bratwurst comes from fat, and even if you choose lower-fat turkey or soy dogs, they may be lower in fat and calories but they are all… high in sodium," Krieger says.
3. Mayonnaise-Based Salads
What would a barbeque be without the coleslaw, or potato, or pasta salad? Probably a lot less fattening.
A small half-cup portion of your typical potato salad has 180 calories and 12 grams of fat. The same amount of coleslaw has about 150 calories and 8 grams of fat.
To cut calories, make your salads using light mayonnaise; a mixture of mayo and plain low-fat yogurt or light sour cream; or dilute your mayo with chicken stock.
Or try a German-style potato salad, using more vinegar than oil, Neville suggests. Toss lots of veggies into any salad to increase the fiber and nutrients.
4. Sweet Alcoholic Drinks
Sweet, fruity alcoholic drinks (the kind often served with an tiny umbrella) may go down easy, but the calories add up in a hurry.
Pina coladas can range from 245-490 calories, a daiquiri can contain from 300-800 calories, a Long Island iced tea can set you back 520 calories or more -- and much of it is from sugar.
"Cocktails need to be counted and controlled because they are extra calories, they don’t fill you up like food. And remember, the... Dietary Guidelines recommend [no more than] one drink per day for women and two for men," Neville says. "Think of these calorie-laden beverages as dessert and try to limit your portion size."
Instead of a sugary libation, try a wine spritzer or a small serving of wine or sangria. Or mix one ounce of alcohol (like rum or vodka) with a splash of 100% fruit juice, a wedge of lime, and club soda for a refreshing and lower-calorie cocktail.