Summer means more barbecues with cheese burgers, hot dogs, ribs, potato salad, and pasta salad. A plate full of traditional foods at a grill out can easily add up to over 1000 calories. Use the following guide to keep your waist line in check during bikini season.
Summer Dining: What to Pick & What to Skip
Main Dish
| Pick |
Skip |
| Sirloin Steak |
T-bone Steak |
| Flank steak |
Ribeye Steak |
| Lean Turkey Burger on a Whole Wheat Bun |
Cheeseburger |
Pork Tenderloin
Center Cut Pork Chop
|
Pork Ribs |
Salmon Fillet
Grilled Shrimp Skewers
|
Beef Ribs
|
| Skinless Chicken Breast |
Fried Chicken
Dark Chicken w/Skin
|
| Turkey Frank |
Hot Dog
Bratwurst
|
Side Dishes
| Pick |
Skip |
Potato Salad & Coleslaw Made with
Low-fat Dressing or Mayonnaise
|
Traditional Potato Salad & Coleslaw |
Pasta Salads Made with Low-fat Dressing,
Whole Wheat Pasta, and Extra Vegetables
|
Traditional Pasta Salads |
| Fresh Veggies with Low-fat Dip |
Potato Chips and Dip |
| Grilled Veggie Skewers |
|
| Baked Beans |
|
| Corn on the Cob, No Butter |
|
Lettuce Salads
| Pick |
Skip |
| Dark Green Lettuce (e.g. Romaine, Spinach) |
Iceberg Lettuce |
| Lean Protein: Grilled Chicken, Salmon, Flank Steak, Grilled Shrimp, Egg Whites, Beans, ow Fat Cheese |
High Fat Protein: Fried Chicken, Whole Eggs, Full Fat Cheese |
| Dark Colored Veggies |
|
| Small Serving of Nuts, Seeds, or Sliced Avocado |
Croutons, Chow Mein Noodles, Bacon Bits |
| Low-fat Salad Dressings or Lemon Juice |
Regular Salad Dressings
|
Summer Beverages
| Pick |
Skip |
| Water with a Slice of Lemon, Orange, Cucumber, Watermelon |
Energy Drinks |
| Unsweetened Iced Tea |
Sweetened Iced Tea |
| Diet Soda |
Regular Soda |
| Diet Lemonade or Crystal Light |
Regular Lemonade |
| 4oz Wine |
Pina Colada, Margaritas, or Dquiris |
| 12oz Light Beer |
12oz Regular Beer |
| Midxed Drink Made with Club Soda Diet Soda, Diet Tonic, or Sugar free Syrups |
Mixed Drink Made with Regular Soda or Juices |
Sweet Summer Treats
| Pick |
Skip |
| Fresh Fruit |
Baked Fruit Desserts |
| 1/2 Cup Sherbet, Sorbet, Light Ice Cream, or Low fat Frozen Yogurt |
1/2 cup Full Fat Ice Cream |
| Low Fat Fudge Bars or Fruit Bars |
Regular Ice Cream Bars or Sandwiches |
| Small Low Fat Ice Cream Cone |
Small Cookie Dough Blizzard, Milkshakes |
| Homemade Smoothie Made with Fruit Low Fat Yogurt, 100% Fruit Juice (small portion) |
Frozen Coffee Drinks with Whipped Cream
|
Summer side dishes can be laden with calories. Try this light salad with grilled fish or chicken.
Penne, Tomato, and Mozzarella Pasta Salad
Ingredients:
- 1 (12 ounce) package penne pasta
- 1/4 cup olive oil
- 1 bunch green onions, chopped
- 1 clove garlic, minced
- 1 cup quartered cherry tomatoes
- salt and pepper to taste
- 4 ounces mozzarella cheese, diced
- 4 ounces fresh basil
- 12 large black olives, halved
Directions:
- Cook pasta in a large pot of boiling salted water as directed on package, until just tender. Drain, and set aside.
- Heat olive oil in a small saucepan. Add green onions and cook, stirring occasionally, 2 or 3 minutes. Stir in garlic, and cook for 2 minutes. Add pasta, tomatoes, salt, and pepper. Cook over low heat to warm through. Stir in mozzarella. Coarsely tear basil leaves in halves or thirds; add to pasta with olives, and serve immediately.
Makes 6 servings
Nutrition information: 322 Calories, 15.2g Fat, 34.6g Carbohydrate, 12.4g Protein
Modified from http://allrecipes.com/Recipe/Penne-Tomato-and-Mozzarella-Salad/Detail.aspx?prop31=2
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