Maybe it's cheesy, but when the holidays roll around be it Thanksgiving or Independence Day, I enjoy making holiday-themed foods. It's certainly easy to overindulge on such seasonal treats.
I'd like to think that a little overeating won't kill you, but nutritionists say there are definitely some foods to avoid. In particular, they advise that you watch the sauces (my favorite) and the side dishes and that you stay away from the chips (actually all of these things are my favorites!). "Swapping simple alternatives to traditional classic dishes can mean the difference between enjoying yourself all weekend long or feeling lousy after overdoing it on one day," says Bonnie Taub-Dix, MA, RD, CDN, a nutrition expert for the national, nonprofit organization HealthyWomen. HealthyWomen put together this list of the top five foods to avoid and some suggested alternatives:
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If you can hold it in your hand, it might stick to your hips. Summer barbecues don't have to be about sausage, ribs and chicken drumsticks. Go for foods that require a knife and fork. Generally speaking if your meat is considered "portable," it's probably not good for you! Grilling fish and lean cuts of meat like chicken breasts, pork loin and even filet mignon gives diners the delicious, smoky, char-grilled taste synonymous with cooking outdoors—just be sure to skip the heavy sauces and sugary marinades.
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Leave the "white" out of your red, white and blue. Side salads that are "white" from mayonnaise are best avoided. A combination of sweet and red bliss potatoes and macaroni salad made with whole-grain pasta and crunchy vegetables like shredded carrots, colorful bell peppers and fresh parsley add more color and flavor than traditional side salads. Dress with light or olive oil mayo instead of the regular, full-fat counterpart or hold the mayo altogether and substitute nonfat or low-fat Greek yogurt or a dressing of diluted vinegar, fresh herbs and a taste of honey.
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Watch your buns. Hamburger buns, that is. If you must serve burgers and dogs, whole-grain buns pack more nutritional punch than the overly processed and refined white-flour buns. White-flour products have been stripped of beneficial nutrients like fiber which help regulate our digestive system and keep us feeling full longer. Slip in a turkey burger or a chicken sausage and your taste buds won't know what hit them.
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Keep the cooler light. Skip sugary sodas, punches and sports drinks, and be mindful of regular beer, wine and cocktails. You'll be a healthy hero and impressive host if you take the time to make and serve unsweetened iced tea or homemade lemonade. Too plain or too tart? Add a splash of fruit juice or mint for a fresh taste. Serve white or red wine sangria with fresh fruit for a light and refreshing alternative to plain wine or to sugary mixed drinks; adding carbonated water and ice helps keep the calories down and the fresh fruit adds some nutritional benefits. And, no matter what he says, a light beer is not only lighter in calories but is often a welcomed alternative to a lager on hot, humid days. Last but not least, keep a pitcher or dispenser filled with ice water and topped with lemon slices or fresh mint. It will surely be a hit with all ages, and those who are drinking alcoholic beverages can alternate with water.
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Spice up your dessert. Almost everyone loves a bowl of fresh berries at barbecues, but how about grilling some fresh pineapple or other tropical fruit and serving it with a dash of nutmeg? This exotic treat is simple to make, guaranteed not to melt and will be a welcome and refreshing treat that's easy on the waistline.
The bottom line is to make smart choices and watch the portions. You can try everything, but just keep the portions in check.
What's your weakness at the backyard BBQ?
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