Fire-Up a Healthier Grill
Ensure your next grill session is heart-healthy and waistline-friendly
Nearly three out of four beef lovers (74 percent) say their family plans to grill out more this summer than in previous years, according to a recent survey conducted by IPSOS Public Affairs for the Beef Checkoff Program. It’s part of the cost-conscious summer “staycation” trend brought on by current economic conditions.
But what if you’re also trying to be more health conscious? While barbeques are certainly an economical way to feed your family and entertain friends, the typical menu (burgers, hot dogs, creamy salads, chips, cookies and soda) can often pack in over 2,000 calories as well as two days worth of fat, sodium and sugar ¬– in just one meal.
To help you serve up a spread that’s a little more wholesome, it’s vital to learn what foods should be removed from your menu, as well as how to makeover a cookout favorite for less calories and fat, without sacrificing taste.
Your goal should be to prepare nutritious foods that are good for both your waistline and your heart. Ideally they will contain lots of fiber and water (read: fill you up for less calories) and provide needed energy for fun summer activities like hiking, swimming or playing Frisbee.
Entrees to avoid include: bratwurst (300 calories, 25 grams of fat and 719 milligrams of sodium, almost one third of the daily recommended maximum); fried chicken breast (364 calories, 19 grams fat, 385 milligrams sodium); a four-ounce 85 percent lean beef hamburger (240 calories, 17 grams fat, 75 milligrams sodium); and regular-size beef hot dogs (150 calories, 13 grams fat, 500 milligrams sodium).
In addition to packing a lot of calories into a small package, these foods have too much saturated fat, says Ruth Frechman, a registered dietician and spokesperson for the American Dietetic Association. Saturated fat raises bad cholesterol and increases the risk of coronary heart disease, heart attack, angina and stroke.
Instead, Frechman suggests tossing some salmon on the grill. A three ounce serving has approximately 175 calories, 3 grams of fat (high in omega-3s; almost zero saturated) and 72 milligrams of sodium. Other good choices include: a four-ounce skinless chicken breast (120 calories, 1.5 grams fat, 75 milligrams sodium); a three-ounce 95 percent lean beef hamburger (150 calories, 5 grams fat, 39 milligrams sodium); regular turkey dogs (70 calories, 6 grams fat, 360 milligrams sodium); and three ounces grilled shrimp (80 calories, 1 gram fat, 190 milligrams sodium).
When it comes to buns, try to stick with whole grain, or skip them altogether in favor of starchy vegetables like grilled red potatoes or corn on the cob, which provide additional vitamins and minerals. For other flavorful side dishes, Frechman recommends mixing up salads like chopped cucumber, tomato, onion and garbanzo beans, or shredded carrots and beets with an olive oil-based vinaigrette. You also want to have lots of healthy snacking foods on hand, such as hummus with whole wheat pita bread, black olives and raw vegetables with bean dip. For dessert, bring on the naturally low-cal summer fruits. Watermelon is refreshing and peaches and plums are great on the grill – try topping them with a little low-fat vanilla frozen yogurt and a sprinkle of cinnamon or cocoa powder.
“Picnic foods can taste good and also be healthy,” says Frechman, who doesn’t even have a problem with potato salad. When boiled and then cooled, potatoes contain resistant starch, which works similarly to fiber, thus aiding in weight loss and digestive health, helping prevent constipation and maintain normal blood sugar levels.
Impress your friends with this low-fat but flavor-packed recipe for potato salad, courtesy of Weight Watchers. Yukon Gold potatoes have a rich, buttery flavor and non-fat Greek yogurt adds extra creaminess.
[headingAmerican Potato Salad[heading]
Place two pounds Yukon Gold potatoes (peeled, cut into one-inch chunks) in a large saucepan, cover with two inches of water and bring to a boil. Reduce heat and simmer, uncovered, until potatoes are fork-tender, about seven to nine minutes; drain and cool slightly.
Meanwhile, in a large bowl, mash the yolk from one hard-boiled egg (set aside the white) with two teaspoons apple cider vinegar until smooth. Add a half-cup plain, fat-free Greek yogurt, a fourth cup fat-free mayonnaise, three tablespoons sweet pickle relish and a half teaspoon each Splenda, table salt and freshly ground black pepper. Stir until blended. Add potatoes as well as a half cup celery and a third cup diced red onion; toss to mix and coat.
Chop up remaining egg white, plus an additional hard-boiled egg; gently fold into potato salad. Cover and chill until ready to serve. Garnish with chopped dill, red onion and/or chives.
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