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Joy's Healthy Bite

Save Over 1,400 Calories with These Healthy Barbecue Swaps!

Jul 04 03:18am

'Tis the season to barbecue! You can chow down on burgers, ribs, hot dogs and potato salad....or clean up your act and save over 1,400 calories, 98 grams of fat, and 17 teaspoons of sugar. Here's the scoop....

Traditional BBQ feast:

cheeseburger on white bun
1 beef/pork sausage
large scoop macaroni salad
handful of barbeque chips
glass of lemonade
apple pie a la mode

Total: 2,260 calories, 126 grams of fat, 48 grams saturated fat, and 109 grams sugar. Yikes!

Although it's fine to splurge on occasion, go out of your way to try some of these healthy alternatives at your next summer feast. I think you'll be pleasantly surprised. Really!

LOSE the high-fat hamburgers...

Instead, choose:

Turkey burgers (make with lean ground turkey -- or buy Jenni-O and ShadyBrook Farm ready-made patties)
Veggie burgers
Sirloin burgers
Bison burgers

LOSE the hot dogs and beef or pork sausage...

Instead, choose:

Lean poultry sausage (try Casual Gourmet, Hans, Shady Brook Farms or Applegate Farm)
Soy sausages (try Boca)

LOSE the fatty steaks, ribs, and chicken wings...

Instead, choose:

Skinless chicken breasts
Chicken, fish, or vegetable kabobs
Fish (wild salmon, halibut, shrimp)

LOSE the calorie-laden side dishes...

Instead, choose:

Grilled vegetables (try zucchini, red peppers, and portabella mushrooms)
Sweet potatoes or white potatoes
Corn on the cob

With my healthier swaps, check out the savings on calories, fat, and sugar...

Healthier BBQ feast:

turkey burger with reduced-fat cheese on a whole-wheat bun
1 turkey sausage
grilled veggies (zucchini, portabella mushrooms, red peppers)
baked sweet potato
bottled water
wedge of watermelon
Italian ice

Total: 800 calories, 28 grams of fat, 5 grams saturated fat, 38 grams sugar

*We trimmed 1,460 calories, 98 grams fat, and 71 grams sugar... Bon appetit!

429 Comments Report Abuse

11. lhwojo - Jul 07 07:01am

That's not BBW that's grilled!

12. ladyknightscot - Jul 07 07:02am

yeah but then whats the fun in that food...blech!!!!!

13. stillmoo - Jul 07 07:03am

But it tastes terrible! Why not add fruit and cut the portions of the things you like in half? (By the way, who do you know who "typically" has only "a handful" of chips?

14. jenny60606 - Jul 07 07:03am

Of course this is a more sensible and disciplined approach to the traditional bbq and while turkey burgers and water are very good, why is it everything good must be so bland and boring?

15. inkprincess146 - Jul 07 07:03am

hey thanks alot for all of those great ideas. but isnt this all a bit pricy for those of us who dont have alot of money.

16. tschiavo666 - Jul 07 07:03am

Yeah lets all go to a bbq and eat a turkey burger with low fat cheese on a whole wheat bun. Sounds like an awesome dinner. Afterwards we can all sit around and watch paint dry. I'm totally down!

17. gochefs7777 - Jul 07 07:04am

Ya'all - grilled vegetables are the absolute BEST - I would have them over all of that other crap anyday! This is a pretty good ad - if you can wean yourself off of the sugar/carb/fat addiction, these things are really tasty subs! :) Stay healthy, all!

18. cntryangel8 - Jul 07 07:04am

That was so easy!! I love the idea of making bbqing fun and healthy!

19. refinanceking - Jul 07 07:04am

Nice ideas, but take it one step further and calculate the added cost of being all these alternative products. Plus, I have been to a BBQ like this, and it sounds good on paper, but implementation is another thing. I feel you should indulge on the holidyas, and be disciplined with your eating on the complementary days of the year.