Keep your summer diet on track by steering clear of fried chicken and other calorie-laden foods.Credit: sxc.hu/lockstockb, lockstockb
If the warmer months ahead are taking you outdoors for a summer picnic or barbeque, make sure you're not sabotaging your healthy eating plans with a few too many calorie-laden foods. Even though the summer picnic spread might include fresh fruits and veggies, salads and mini sandwiches, some popular picnic foods and sides can put you well over your calorie quota for the day. Fried foods, sugary treats and ice cream are some of the obvious diet saboteurs. If you want to stick with your summer diet, you'll also need to steer clear of some other high-fat and high-calorie foods at the picnic table.
Here are five summer picnic diet killers to avoid:
#1: Seven Layer Salad
This multi-layered salad usually makes its way onto the summer picnic table or barbeque, but don't let the layers of lettuce and veggies fool you. Most people make this salad with a few generous scoops of full-fat mayonnaise, whole eggs, bacon, or a homemade dressing loaded with oils, sugar and mayo. Just one cup -- about the size of your fist -- will cost you 200 calorie and over 14 grams of fat. Stick with plain-old cut veggies and a low-fat dip to get your fiber fix, and to keep your diet on track.
#2: Fried Chicken
It's a summertime favorite and one of the easiest "to go" foods to pick up when you're heading to a potluck or party that requires a dish to pass. It's also one of the unhealthiest food options for anyone on a diet. Just a single fried chicken breast with skin has 423 calories and about 18 grams of fat (mostly saturated). You can trim away about 10 grams of fat just by removing the skin, but you're much better off with grilled chicken overall.
#3: Baked Beans
Baked beans are one of those innocent-looking sides that don't exactly scream diet disaster, but a close look at the nutrition facts of the average can of baked beans reveals otherwise. Many popular brands are loaded with sugar and sodium to enhance the flavor of the otherwise-bland bean. While you will get plenty of fiber per serving, you might also be adding unnecessary sugar and salt to your meal. Skip the beans altogether and load up on fresh veggies and fruit as your side instead.
#4: Hot Dogs and Brats
Another popular addition to most summer picnics and barbeque stations, these red meat concoctions can put an end to your diet day. Unless you're eating a hot dog made entirely out of turkey meat or a tofu creation that looks like a hot dog, you're looking at about 450 calories and over 20 grams of fat per hot dog or brat'"and that's without the bun and sides. Stick with the lean, white meats when you can to avoid some serious diet sabotage.
#5: BBQ Ribs
Meat eaters rejoice when that stack of hot BBQ ribs arrives at the picnic table, but dieters attending the party beware. Whether you cook the up Memphis-style with brown sugar, vinegar and hot sauce, or Kansas City-style with cayenne pepper, mustard and a thick layer of sticky barbeque sauce, this finger lickin' picnic favorite will do nothing for your waistline. A half rack of grilled pork ribs ranks in at over 500 calories and 30 grams of fat. Baby back ribs are usually lower in calories, but you will still be better off with grilled white meats this summer.
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