Picnic Foods Nutrition Experts Avoid

by in Food and Nutrition Experts, July 13, 2012
potato chips
Don't fill up on chips at your next picnic.

Some barbecue foods are healthy while others can bust your waistline. We asked expert dietitians from around the country which barbecue and picnic foods they tell their clients to avoid.

Chips
The Nutrition Twins Tammy Lakatos and Lyssie Lakatos, registered dietitians, personal trainers and authors of The Secret to Skinny said, “We tell our clients to watch out when they are munching on chips since it’s hard to stick to just one serving; it always turns into many handfuls. Plus, chips don’t satiate you and the salt makes you hungrier and thirstier–so you eat more and drink more and end up consuming a lot of extra calories.”

Hot Dogs and Other Cured Meats
Cynthia Sass, MPH, RD, author of the New York Times best selling book S.A.S.S! Yourself Slim tells clients to avoid cured meats like pepperoni or hot dogs. “Hot dogs are a summer staple, and many picnic baskets include a combo of cheese, crackers and pepperoni. These meats can be quite high in sodium – just 1 ounce of pepperoni can pack nearly 600 milligrams of sodium, about a quarter of the maximum daily cap. There’s also the concern that meats preserved by smoking, curing or salting are linked to a greater risk of cancer.”

Instead, Sass suggests “for a cancer-fighting, nutrient-rich, lower-sodium and lower-calorie alternative, grill up some Portobello mushrooms marinated in olive oil, vinegar, garlic and herbs, or add bean dip to your picnic basket to serve with 100% whole grain crackers and crudité. You can whip up a simple batch made with chickpeas, white or black beans, or edamame.”

Liquid Calories
It’s no surprise that summer sippers was a top response. Registered dietitians McKenzie Hall and Lisa Dixon from Nourish RDs recommend “instead of glow-in-the-dark punch or sodas, try sparkling water mixed with 100% fruit juice, or toss citrus or cucumber slices into your water for a refreshing and hydrating drink.”

Down South where “sweet tea” is a staple at every barbecue, corporate supermarket dietitian for BI-LO Monica Amburn, RD LD says, “While it may be delicious, sweetened iced tea can pack as many calories as regular soda if the hostess had a heavy hand with the sugar! I recommend skipping empty calories, especially in beverages.” Instead, she suggests to “make half-and-half tea: fill the first half of your glass with unsweetened tea, and then top off with sweet tea. This will easily cut your liquid sugar and calories in half, but still give you a hint of the sweet southern flavor you love!”

Rachel Begun, MS, RD, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics recommends avoiding sugary drinks and alcohol mixers. “Calories from sugary drinks and cocktails add up quickly. Plus, there is research showing the body doesn’t compensate for liquid calories the same way as it does for solid food calories. When solid food is eaten, it is compensated for by eating less at other times. However, liquid calories are not compensated for by consuming less at other times. They are just added to the diet, and so contribute to greater calorie intake.”

Mayo-Drenched Salads
Elysa Jacobs Cruse, MS, RD, Manager of Corporate Wellness for Pitney Bowes says “it’s easy to know if you’ve had 1 hamburger or 2 pieces of chicken, but watch out for those “amorphous foods” (foods with no distinct shape) where it is harder to eyeball portion size like mayo-laden potato and macaroni salad (A 1 cup scoop of each can set you back 700 calories!). Focus on vegetable salads and grilled vegetables for your side dishes (and offer to bring a healthy dish to the party!).”

Carolyn O’Neil, MS RD, co-author of The Dish on Eating Healthy and Being Fabulous! also suggested staying away from popular summer sides. She says, “Watch out for summer foods that seem ‘light’ but are really bathing suit-busters in disguise. Cold salads such as potato salad, macaroni salad, chicken salad and tuna salad are often mixed with a hefty helping of mayo so can be just as heavy as winter weather foods dripping in gravy. Go for salads dressed with a light touch of low-fat mayo or vinaigrettes made with olive oil, vinegar or lemon juice. Add more celery, onion and other chopped vegetables than the recipe calls for and even throw in some of the season’s fresh fruit to make cold salads higher in dietary fiber and other healthy nutrients to keep you glowing all summer long.”

Other Smart Tips
Avoiding specific foods wasn’t the only good advice we got. Certified yoga instructor and registered dietitian Jennifer Vagios, MS RD says to “avoid conversations that are around the food, buffet, liquor/bar or dessert table. Why? Because you’re more likely to pick, chew and chat when you’re eyes or nose catch a glimpse of the food you’re surrounded by. Have picnic or BBQ chats near the pool and then go for a swim.”

Of course many dietitians don’t like telling clients to avoid any food. Instead, Cheryl Harris, MPH, RD advises clients “if you don’t love it and aren’t going to enjoy it, you might as well skip it. You can always eat potato chips or soda, so save your calories for Uncle Bob’s ribs or a special pie that you can truly savor and enjoy.”

One of our favorite bits of advice comes from Jill Weisenberger, MS RD CDE author of Diabetes Weight Loss- Week by Week who says “I don’t tell clients that they need to avoid any particular food because of calories or fats. I ask them to make choices. Basically I say they can eat any food they want, but they cannot eat every food they want.”

TELL US: Which of our expert tips will you be following? Do you have stay-slim summer tips of your own? Please share!

More posts from .
Tags: ,

Similar Posts

Ask a Dietitian: Does It Matter How Much You Chew Your Food?

Many of us are guilty, at least on occasion, of scarfing down food and swallowing large mouthfuls. Beyond that, who hasn’t heard some variation of the chew-your-food-X-number-of-times counsel? Such advice may sound like dietary superstition, but how well a person chomps actually matters. Chewing rate can have a significant impact on digestion of nutrients andRead more

Comments (1,085)

  1. Property information on Singapore Condominiums…

    How could I add a bookmark to this website and I can read new updates? This excerpt is extremely well-written!…

  2. I like the valuable info you provide in your articles. I’ll bookmark your blog and check again here frequently. I’m quite sure I will learn many new stuff right here! Good luck for the next!

  3. tremendously stimulating…

    Hello Moreover furthermore there. I discovered the weblog making use of messenger. That is really a in reality perfectly constructed composed section. I makes sure toward realize that again along along with come back along how you are able to read thro…

  4. katom coupon says:

    you have a great blog here! would you like to make some invite posts on my blog?

  5. This site was… how do you say it? Relevant!! Finally I’ve found something which helped me. Thanks a lot!

  6. Google says:

    Sites of interest we have a link to

  7. Queen Cappel says:

    IN CONGRESS, July 4, 1776.The unanimous Declaration of the thirteen united States of America,When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.–Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.He has refused his Assent to Laws, the most wholesome and necessary for the public good.He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them.He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public Records, for the sole purpose of fatiguing them into compliance with his measures.He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the Legislative powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within.He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary powers.He has made Judges dependent on his Will alone, for the tenure of their offices, and the amount and payment of their salaries.He has erected a multitude of New Offices, and sent hither swarms of Officers to harrass our people, and eat out their substance.He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.He has affected to render the Military independent of and superior to the Civil power.He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:For Quartering large bodies of armed troops among us:For protecting them, by a mock Trial, from punishment for any Murders which they should commit on the Inhabitants of these States:For cutting off our Trade with all parts of the world:For imposing Taxes on us without our Consent:For depriving us in many cases, of the benefits of Trial by Jury:For transporting us beyond Seas to be tried for pretended offencesFor abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies:For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments:For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.He has abdicated Government here, by declaring us out of his Protection and waging War against us.He has plundered our seas, ravaged our Coasts, burnt our towns, and destroyed the lives of our people.He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation and tyranny, already begun with circumstances of Cruelty & perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages, whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.Nor have We been wanting in attentions to our Brittish brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare, That these United Colonies are, and of Right ought to be Free and Independent States; that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.

  8. Just wish to say your article is as surprising. The clearness in your post is simply cool and i can assume you are an expert on this subject. Well with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please continue the gratifying work.

  9. Google says:

    below you will come across the link to some sites that we consider you should visit

  10. Baju Bayi says:

    Wow, fantastic blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your web site is fantastic, let alone the content!. Thanks For Your article about Ask the Experts: Barbecue Foods to Avoid | Healthy Eats – Food Network Healthy Living Blog .

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>