Living Lighter Newsletter: Cookout Survival Guide

I got this in my email box this morning and thought the visual about potion size was helpful

Cookout Surivival Tips
With the arrival of Memorial Day weekend, the backyard grilling season will be in full swing throughout the United States. Although most of us enjoy spending this time relaxing with family and friends, the season of fatty hot dogs, hamburgers, ribs and other high calorie fare can put our diets in danger.

With that in mind, the Living Lighter crew decided to gather together a few of their favorite Cookout Survival tips to help you on your way to achieve or maintain your ideal weight during this season of savory temptations.

Some Salads Can Be Harmful To Your Waist Line
With stacks of fatty, fragrant items arriving hot off the grill, that bowl of macaroni or potato salad might, at first glance, seem like a better choice. Although it is impossible to give the calorie count of every home-prepared starchy salad you are likely to encounter this summer, we can tell you that a basic potato or salad averages about 20 grams of fat and approximately 360 calories per cup.

One way to limit the damage is to use an old portion control trick and take just a half a cup of your favorite mayo-laced salad. A half a cup of macaroni or potato salad is about the same size as a hockey puck. If you’ve got a softball sized portion on your plate, you’ve got way too much.

Give Yourself a Hand to Keep Portion Size under Control
OK, we’re willing to accept the fact that many of you might not be in the habit of carrying a hockey puck around during the summer months. However, if you happen to have your hands handy you have valuable tools to make general measurements of proper portion sizes. Yes, hand sizes do vary but using these guidelines can still keep you from suffering constant disappointment when you step on the scale.

• Most diets recommend no more than 3 ounces of meat as a serving. Three ounces of meat is roughly the size of your palm.
• A clenched fist held vertically can give you the approximate size of one cup of ice cream or frozen yogurt.
• The same clenched fist held horizontally serves as a rough estimate of about a half a cup of pasta salad.
• From the knuckle to the tip of your thumb is about the size of a tablespoon.
• The fingertip of your index finger is approximately the size of a teaspoon.

Try Something Fishy
Done right, grilling is certainly a wonderful low-fat way to prepare food. The problem we encounter at cookouts is the foods people choose to grill. Traditional barbecue fare often calls for the fattiest cuts of beef and pork, fatty sausages, hot dogs and other items that will not only clog your arteries if consumed in large quantities but will also pack on pounds.

If you get the choice, grilled fish can be a healthier alternative. High in heart-healthy omega-3s and usually lower in calories than other choices, tuna steaks and salmon fillets do very well on the grill and will give you the protein you need without the excess unhealthy fats and calories. Just remember to keep portion control guidelines in mind when adding that grilled fish to your plate. Just because something is lower in calories doesn’t mean you can consume several pounds without putting on several pounds.

Veg Out for Self Control
Instead of diving right into the grilled protein, try starting your meal with veggies and/or a green salad with a fat-free dressing. Not only will you be giving your body a low-calorie antioxidant boost, you’ll also lower your chance of overdoing it when you get to the higher calorie foods. Try wrapping your veggies in aluminum foil and grilling them next to the burgers and dogs for added flavor.

Prepare for Success
A little preparation can go a long way when it comes to facing the numerous temptations of summer cookouts and other food festivities. Consuming a high protein shake before heading out to the event and bringing your favorite healthy snack can help you avoid loading up on a high calorie dessert or a fatty rack of ribs smothered in a sugary sauce. If temptation gets too strong, try a very small portion of these items to keep cravings at bay but keep your goal in mind. After all, nothing you are going to taste is going to feel as good as achieving your goal and being the lighter, brighter you that you deserve to be.

On behalf of the entire Living Lighter staff, I wish you plenty of success on that journey and thank you for taking the time to visit with us this month.