Your 4th of July BBQ

Last July 4, Joey Chestnut earned his third consecutive victory in Coney Island’s Nathan’s Famous Hot Dog Eating Contest—the gustatory champ downed 68 hot dogs in 10 minutes. That jaw-dropping stat is made scarier still when you realize that Chestnut consumed over 20,000 calories in that time. That’s a whole day’s worth of calories ... per minute.
Now, your own Independence Day festivities may not rival Chestnut’s, but these days you could easily consume a full day of calories in one sitting—and that’s before you reach for seconds. When grills go wild, so do waistlines. But after the past weekend and a couple conversations with clients about BBQ and the options I felt that y’all might need a few ideas…..
I know it doesn’t seem like it but there is a healthier option for your next BBQ, and save yourself over 800 calories (or more) at each meal.
Best and Worst Summer BBQ Meat
Eat This!
Pork Tenderloin (6 oz)
328 calories
11.5 g fat (4 g saturated)
95 mg sodium
Not That!
Cheeseburger (5 oz)
630 Calories
41 g fat (15 g saturated)
735 mg sodium
Pork tenderloin is one of the most underrated cuts in the meat case. It's not just lean, but loaded with thiamin, a B vitamin that converts sugar into energy. Compare that to the cheeseburger, which has nearly double the calories and four times the amount of fat.
Then again, maybe only a burger will do for you. If so, switch to grass-fed beef. You’ll get a leaner chuck with a higher concentration of omega-3s.
Best and Worst Summer BBQ Side
Eat This!
Coleslaw (1/2 c)
150 calories
8 g fat (1 g saturated)
350 mg sodium
Not That!
Potato Salad (1/2 c)
310 calories
15 g fat (3 g saturated)
430 mg sodium
Potato salad is one of those foods that sounds healthier than it is. After all, potatoes ... good. Salad ... good. Here's the problem: Mayonnaise ... bad. Very bad. Of course, coleslaw is a vehicle for mayo as well, so it comes down to which vehicle is better for the environment that is your body. Coleslaw wins here by a nose; it has fewer calories and less fat, sodium, and carbs.
That said, if you have your heart set on potato salad, prepare it like the Germans do—that is, with a mustard base instead of mayo. This will cut close to 100 calories from each serving. (For other free health, fitness and nutrition secrets that will improve your life right this second, follow us on facebook.
Best and Worst Summer BBQ Snack
Eat This!
Tortilla Chips and Guacamole (about 10 chips)
160 calories
11 g fat (3 g saturated)
280 mg sodium
Not That!
Corn on the Cob with Butter
200 calories
7 g fat (4 g saturated)
190 mg sodium
It’s an American birthright to eat corn, but truthfully, it offers little nutritionally compared to a powerhouse like avocado. So stick with the chips. Choose a whole-grain chip like those made by Garden of Eatin’ and you’ll get a boost of fiber to go along with guacamole’s good monounsaturated fats. But remember even though avocados are packed with vitamins they are packed with calories, try salsa instead and make it even better!
Still want corn? Fine, but make it healthier by cutting back on the butter and sprinkling it with chili powder and lime juice. And remember: Cutting calories isn’t always a matter of watching what you eat. Watch what you drink, and you can trim over 400 calories from your daily diet, without actually altering your food consumption at all.
Best and Worst Summer BBQ Salad
Eat This!
Fruit Salad (1/2 c)
55 calories
0 g fat
5 mg sodium
13 g sugars
Not That!
Iceberg Salad with Ranch
175 calories
11 g fat (2 g saturated)
240 mg sodium
Besides mayonnaise, ranch is responsible for turning more healthy foods unhealthy than any other condiment. Instead of munching on the greens, dice up some melons, kiwi, and pineapple and then toss in a few grapes for good measure. This salad’s naturally sweet and loaded with fiber and antioxidants.

I hope this helps you enjoy your summer hanging with friends and family as well as helping you enjoy your soon to be shrinking waistline! Happy Summer Everyone!
Just a reminder that we will be open next Monday the 5th of July!
-tammie