How To Avoid Diet Pitfalls At Summer Parties Slideshow
1. At the Grill
Just because you're on a diet doesn't mean you can't have a burger at your next backyard cookout. Ask for a small, three- to five-ounce patty, which will cost you about 276 calories and 13.5 grams of fat, and then skip the cheese, bacon, and other calorie-rich toppings. Or forgo the burger and choose a small grilled breast of chicken, which sets you back only 142 calories and 3 grams of fat for a boneless, skinless, four-ounce piece.
In comparison, a 4-ounce cheeseburger will cost you 359 calories and 19.8 grams of fat before the bun (and bacon). An 8-ounce grilled sirloin? 392 calories and 16 grams of fat. Then there's the hot dog, which will add 188 calories and 12.7 grams of fat per 2-ounce dog, plus 120 calories and 2 more grams of fat for the bun.
2. When Filling Up Your Plate
Classic summer side dishes like coleslaw and potato salad are also full of fat and calories (358 calories and 20 grams fat per cup of potato salad; 147 calories and 11 grams fat per ¾ cup of coleslaw), so if you're watching your waist, it's best to avoid them. Instead, look for sides made with farm-fresh fruits and vegetables like grilled peppers and zucchini, green salads, or sliced melon with feta and mint, which has only two grams of fat if you add only a tablespoon of feta.
Headed to a potluck party and can't part with potato salad? Swap out the mayonnaise for a light vinaigrette, which will save you about 160 calories and 12 grams of fat. Or, bring herbed sweet potato wedges instead, saving you an additional 100 calories and 4 grams of fat.
3. Snack Happy
Summer means spending afternoons on the roof, in the backyard, or at the beach — along with snacking on chips and dips and sipping ice cold beers. But don't skip the party out of fear of derailing your diet. In fact, a small mid-afternoon snack will take the edge off your hunger come 7 p.m. and help to prevent overeating. So snack wisely, choosing nutritious water- and fiber-rich foods that will fill you up without adding too many calories. Instead of chips and crack dip, opt for watermelon slices. Can't say no to fried tortilla chips and salsa? Stick with carrots, celery, and white bean dip, or baked pita crisps and salsa verde, to get your crisp and salty snack fix.
4. Hydrate Wisely
In summer, sipping something cool is more refreshing than eating a sandwich, but when you sip versus eat your calories, you're more likely to take in more than you need, cautions Fitness magazine. Plus, many people mistake thirst for water as hunger.
Hydrate wisely this summer by renovating your go-to summer sippers. Swap out that soda for something homemade (and lower in calories); just mix a bit of fresh fruit juice with sparkling water. In his book Drink This, Not That!, Men's Health editor David Zinczenko cautions readers to be wary of calorie-rich milk, cream, and sugar-filled iced coffee drinks. Need your caffeine fix? Try unsweetened iced tea — but remember, thanks to caffeine, both coffee and tea are considered diuretics, so don't forget the water, too.
Same goes for alcohol, so be sure to alternate your cocktails with glasses of water. And if plain old water bores you, dress it up! These fruit-filled waters make hydrating easy — and they won't leave you with a headache like that daiquiri or coconut nog might.
5. Think Smart When Indulging
Even if you're on a diet, a small, smart indulgence once or twice a week won't set you back (some of those who've lost the weight and kept it off think a little of what you want will help prevent you from eating the whole bag later). A special treat can also be a nice reward after that two-hour bike ride or long walk on the beach (just as long as it's not a Vermonster sundae).
So when the ice cream truck rolls up and everyone else is getting their chocolate éclair pop or sundae cone, order something too! Look for fat-free, fruit-based popsicles and ices that will set you back only 100 calories, as opposed to 150 to 250 calories for that pop or cone — or try this at home.
At the ice cream shop and must have your favorite chocolate gelato? Go for it! Just order a kiddie size for portion control — ½ cup will cost you about the same 240 calories and 15 grams of fat as that sundae cone, but will taste oh so much richer and satisfying.