Controlling calories can still taste great.

PositionSummer Food Fare

With grilling and picnic season in full swing, nutritionists at the University of Texas Southwestern Medical Center, Dallas, have cooked up some ways to keep calorie counts in control. "There are plenty of tricks and tips that offer alternatives to full-throttle calorie binging," points out clinical nutritionist Lona Sandon.

Tips for controlling the calorie count include:

* Eat a lower-calorie meal just be fore going to a barbecue. Once there, have a salad prior to eating higher-calorie selections. Either way, you already will feel full.

* Drink water instead of beer when eating salty foods. Remember, moderation when it comes to alcohol: one drink for women, two drinks for men. One 12-ounce beer equals one drink.

* Instead of depriving yourself of favorite foods, eat smaller portions. You are less likely to binge if you do not feel deprived. Wait 15 to 20 minutes before going back for seconds or dessert. Ask yourself if you (really) are still hungry.

* Take a small sampling of the items you would like to taste.

* Make your selections, then move away from the serving table rather than standing nearby and eating continuously without thinking.

* Ask for a smaller plate; allow yourself one serving. Do not pile on more food than fits on the plate. If going back for seconds, pick the veggies: grape tomatoes, celery sticks, red pepper sticks, and baby carrots.

"Not everyone is going to be satisfied with the salad bowl. If you're not ready to replace your entire plate with healthy alternatives, you can still significantly cut down on calories and fats by blending your favorites with some lower-calorie options and alternatives," advises Sandon.

Be realistic, she adds. Fat free does not necessarily equate to lower calorie intake and the lack of flavor of some substitutes might actually lead people to want to eat more.

As for party hosts, offer taco salad bowls instead of burgers; substitute lean ground turkey and beans for beef or cold cuts; offer subs with lots of salad-style fixings and use less cold cuts; or grill some vegetables to help fill the plate.

Here are some nutritional alternatives:

Dip. Try salsas, low-fat sour cream, or yogurt instead of traditional chip and vegetable dips, or...

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