McGUIRE AIR FORCE BASE, N.J. -- The summer is here and so is barbecue season! We all know that many barbecues usually have some fun alcoholic summer drinks to go along with that burger or chicken hot off the grill. Remember though, those alcoholic drinks, hot dogs and burgers may have extra calories you don't necessarily realize.
There are a lot of hidden calories when you're spending a few hours at a backyard barbecue. For example, did you know that your average hot dog (without the bun) contains 150 calories and 15 grams of fat? There are nine calories in each gram of fat, so that means 130 of those calories are from fat. Not the healthiest choice, but there are healthy and tasty alternatives out there.
First, let's talk about meat. Try to limit your processed meats such as bacon, sausage, salami and hot dogs -- these foods are typically high in fat and calories. Search out healthier choices at the commissary by choosing lean cuts of meat (93 percent lean is the better choice), fish or skinless poultry. You can even try turkey or chicken burgers as a red-meat alternative, but make sure to read the labels and choose the leaner packages. If you really want that hot dog or sausage, try a low fat or fat free version, and you just might be surprised that you don't miss the extra fat or calories!
You can't have a barbecue without some sides. Most summer barbecue salads have one thing in common -- mayonnaise. Just one tablespoon of mayonnaise has about 100 calories and most potato, pasta and macaroni salads have a lot more than one tablespoon in the recipe. Try to use low-fat mayo in your recipes for a lower calorie side of about 45 calories per tablespoon. Go heavy on the green salads and choose light-or fat-free dressings. Vegetables are great on the grill, so put some of your favorite veggies on a skewer, lightly brush with a little balsamic vinegar and grill. It's that easy.
Now, let's talk drinks. An occasional alcoholic drink can have a place in a healthy lifestyle. However, if you are trying to lose weight, you might be sabotaging your weight loss goals without even knowing it.
Alcohol contains seven calories per gram and offers absolutely zero nutritional value. It only adds empty calories to your diet. So, why not spend your calorie budget on something healthier? Just look at how the calories can add up:
· Beer, lite 12 oz can - 100 calories
· Beer, regular 12 oz can - 150 calories
· Frozen daiquiri 16 oz - 865 calories
· Gin 1.5 oz - 110 calories
· Mai tai 8 oz - 620 calories
· Margarita 16 oz - 1,080 calories
· Rum & coke 8 oz - 350 calories
· Vodka & cranberry juice 8 oz - 250 calories
· Whiskey 1.5 oz - 105 calories
· Wine spritzer 12 oz - 150 calories
· Wine 8 oz - 260 calories
· Gin & tonic 8 oz - 180 calories
· Long Island Ice Tea 16 oz - 455 calories
· Pina colada 16 oz - 835 calories
· White Russian 8 oz - 650 calories
Don't let a frozen drink with a cute little umbrella sabotage all your hard work! Plan ahead, watch the mixers and keep drinking water, too!
For more information about nutrition, call (609) 754-2462 or stop in the Health and Wellness Center located inside the McGuire fitness center.