The Best and Worst Foods for the Grill
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Liberty. Justice. Freedom. Bratwurst.
Chances are when Tom, Ben, John and the rest of the Declaration’s authors were building their historic document, they had no idea what nutritional chaos they were unleashing on an unsuspecting population of soon-to-be Americans. And while the 239 years of democracy have been great (thanks, guys!), quite frankly, we could have done without the extra pounds that come with this annual festival of burgers, buns and beer.
Let’s face it: Nowadays, the Fourth is less about celebrating liberty and more and more about taking liberties–with the buffet. But if even if the rockets’ red glare blinds you to the notion of portion control, you can still strip away hundreds of calories by making smart choices before your barbecue even begins. The editors of Eat This, Not That! magazine have identified the very best grill-worthy groceries to stock up on this weekend, so you can get through the Fourth in swimsuit style.
BEEF HOT DOG
Eat This
Applegate Natural Uncured Beef Hot Dog
70 calories, 6 g fat (2 g saturated fat), 330 mg sodium, 6 g protein (1 frank)
A fair share of conventional dogs are “cured,” meaning they’ve been doused with nitrates, chemicals that studies show could lead to cancer and diabetes. Applegate is one of the few companies that doesn’t add these dangerous additives to their dogs. Their Uncured Beef variety is also low in calories, fat and salt, earning it a top spot on our list.
Not That!
Oscar Mayer Selects Angus Beef Hot Dogs
180 calories, 17 g fat (7 g saturated fat), 420 mg sodium, 6 g protein (one frank)
Angus beef is no leaner—and arguably no tastier—than regular beef, and these franks pack nearly three times the fat found in the Applegate dog. Certain brands of hamburgers can be even worse: Learn which ones to avoid—and which lead to weight loss—with our new Eat This, Not That! special report: The Worst Burgers in America 2015.
PORK SAUSAGE
Eat This
Aidells Cajun Style Andouille
160 calories, 11 g fat (4 g saturated fat), 600 mg sodium, 15 g protein (one link)
Aidells uses quality lean pork in its sausages, which translates into better flavor, more protein, and less fat.
Not That!
Hillshire Farm Smoked Brat Hot Links
220 calories, 19 g fat (7 g saturated fat), 520 mg sodium, 7 g protein (one link)
Fat crowds out protein in these brats, accounting for 77 percent of the calories. We’ll take Aidells all summer long.
CHEESY SAUSAGE
Eat This
Johnsonville Chipotle Monterey Jack Cheese Chicken Sausage Links
150 calories, 9 g fat (2.5 g saturated fat), 650 mg sodium, 13 g protein
Because this sausage is made with lean chicken, adding cheese doesn’t take it over the calorie edge.
Not That!
Johnsonville Beddar with Cheddar
210 calories, 18 g fat (7 g saturated fat), 630 mg sodium, 8 g protein (per link)
There’s nothing better about these links: They’ve got 50% more calories, twice the fat and 5 grams less protein than the Johnsonville sausage. And now that you know which dogs to avoid, keep your waistline toned and tight—in record time—with these essential 7 Best Foods for Rapid Weight Loss!
VEGGIE BURGER
Eat This
Boca Bruschetta Tomato Basil Parmesan
90 calories, 1.5 g fat (0.5 g saturated fat), 13 g protein, 440 mg sodium (per patty)
Plenty of protein and low calories—exactly what you want in a meat substitute. Try a double stack for a more powerful protein punch.
Not That!
Amy’s All American Veggie Burger
140 calories, 3.5 g fat (0 g saturated fat), 13 g protein, 390 mg sodium (per patty)
Amy’s patties pack 50 extra calories without providing any extra protein in return.
HOT DOG BUN
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Fiber One Hot Dog Buns
110 calories, 1.5 g fat (0 g saturated fat), 25 g carbohydrates, 5 g fiber, 230 mg sodium (per bun)
These rolls are packed with as much fiber as you’ll find in any hot dog buns on the market—and yet they feel light and fluffy, too.
Not That!
Pepperidge Farm Top Sliced Hot Dog Buns
140 calories, 2 g fat (0.5 g saturated fat), 25 g carbohydrates, <1 g fiber, 210 mg sodium (per bun)
Bread products should have at least 2 grams of fiber per serving. This has less than 1. Looking for more essential weight loss tips? Burn off that bun—and melt up to 10 pounds of fat in one week!— with our brand new weight-loss plan, The 7-Day Flat-Belly Tea Diet and Cleanse!
HAMBURGER BUN
Eat This
Martin’s Whole Wheat Potato Rolls
100 calories, 1.5 g fat (0 g saturated fat), 135 mg sodium, 17 g carbohydrates, 3 g fiber (per roll)
This isn’t just one of the lightest, most fiber and protein-rich buns on the shelves, it’s also the tastiest. No wonder Shake Shack looks to Martin’s to make its buns.
Not That!
Arnold Select White Hamburger Rolls
150 calories, 2 g fat (0.5 g saturated fat), 350 mg sodium, 30 g carbohydrates, 1 g fiber (per roll)
These refined buns give you 50 percent more calories and more than twice the sodium as the Martin’s rolls. Don’t “select” them. And download 150+ simple and delicious grilling recipes—perfect for this 4th of July weekend—in our e-book, Grill This, Not That!, available here!
KETCHUP
Eat This!
Heinz Organic Tomato Ketchup
20 calories, 5 g carbohydrates, 190 mg sodium (per Tbsp)
A study from the Journal of Agricultural and Food Chemistry found that organic ketchup has nearly three times the amount of lycopene, a cancer-fighting antioxidant, as conventional ketchup. This is the Heinz you want.
Not That!
Heinz Tomato Ketchup
20 calories, 5 g carbohydrates, 160 mg sodium (per Tbsp)
This iconic condiment placed dead last in a blind ketchup taste test conducted for Eat This, Not That! magazine. For more on which nostalgic favorites are making you fat, don’t miss our new special report, The Worst Mall Foods in America 2015!
MUSTARD
Eat This
Annie’s Naturals Organic Horseradish Mustard
5 calories, 1 g carbohydrates, 60 mg sodium (per Tbsp)
This adds a quick hit of heat, and is low in calories and sodium. It’s also made solely from all-natural ingredients—like mustard seed, cloves, apple cider vinegar and garlic—that you’d find right in your kitchen.
Not That!
Inglehoffer Sweet Honey Mustard
45 calories, 6 g carbohydrates, 135 mg sodium (per Tbsp)
When sugar and water show up before mustard seeds on the ingredients list, should it really be labeled mustard? Consider yourself warned, and arm yourself with these other 8 Foods That Should Have Warning Labels!
CHEESE SLICES
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Kraft Singles 2% Milk American
45 calories, 2.5 g fat (1.5 g saturated fat), 250 mg sodium, 4 g protein (per slice)
You’d be hard-pressed to find a cheese slice with fewer calories. Plus, it melts like a dream.
Not That!
Boar’s Head American Cheese
110 calories, 9 g fat (6 g saturated fat), 350 mg sodium, 6 g protein (per slice)
This cheese may seem fancier, because you get them sliced at the deli counter, but there’s nothing superior about them: More calories, more than three times the fat, same flavor.
PICKLES
Eat This
Vlasic Reduced Sodium Kosher Dill Spears
0 calories, 450 mg sodium, 0 g carbohydrates (per 2 spears)
Great straight out of the jar or as a burger topper, these spears are crispy, calorie-free, and not too salty.
Not That!
Vlasic Bread & Butter Spears
75 calories, 510 mg sodium, 15 g carbohydrates (per 2 spears)
By adding high-fructose corn syrup, Vlasic turns an otherwise guilt-free condiment into an indulgence. Learn to indulge—while eating the foods you love—by reading this amazing weight-loss transformation story: How This Female Firefighter Got Abs!
BBQ SAUCE
Eat This
Dinosaur Bar-B-Que Original Sensuous Slathering
25 calories, 154 mg sodium, 6 g carbohydrates (per 2 Tbsp)
Two superfoods, tomatoes and yellow mustard, make up the base of this only slightly sweetened sauce. This is as healthy—and as tasty—as barbecue sauces get.
Not That!
Kraft Original Barbecue Sauce
60 calories, 450 mg sodium, 15 g carbohydrates (per 2 Tbsp)
High-fructose corn syrup is this sauce’s primary ingredient, which is why it packs more than twice as many calories as the bottle of Dinosaur. Avoid it, and fill up, but don’t fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat!
ALL-PURPOSE MARINADE
Eat This
Lawry’s 30 Minute Marinade Steak & Chop
10 calories, 0 g fat, 610 mg sodium, <1 g carbohydrates (per 2 Tbsp)
The lemon juice and vinegar base of this marinade will tenderize your meat and poultry without adding a ton of sugar.
Not That!
KC Masterpiece Steakhouse
60 Calories, 2 g fat, 660 mg sodium, 7 g carbohydrates (per 2 Tbsp)
KC Masterpiece goes heavy on the high-fructose corn syrup, which adds unnecessary calories. Sugars also convert to bitter-tasting carbon when they hit the grill. For a healthier, more satisfying meal—and to lose up to 16 pounds in 2 weeks —read this FREE exclusive excerpt from Zero Belly Cookbook—The Best Burgers for Belly Fat Loss.
DRY RUB
Eat This
McCormick Grill Mates Applewood Rub
15 calories, 350 mg sodium (per 2 tsp)
McCormick’s line of rubs is relatively low in sodium, and this Applewood option adds smoky flavor and a hint of sweetness to chops, chicken, and steak.
Not That!
Emeril’s All Natural Steak Rub
0 calories, 1,680 mg sodium (per 2 tsp)
Would you like some steak with your salt?
GUACAMOLE
Eat This
Wholly Guacamole
60 calories, 5 g fat (1 g saturated fat), 90 mg sodium, 1 g protein (per 2 Tbsp)
With nothing but avocados and seven other simple ingredients, this dip’s the closest you’ll find to homemade guac at the supermarket.
Not That!
Mission Guacamole Flavored Dip
40 calories, 3 g fat (0 g saturated fat), 150 mg sodium, 0 g protein (per 2 Tbsp)
Oil, cornstarch, and “avocado powder” replace real avocados in this guacamole imposter. Go for the real thing, and lose even more weight eating The 9 Best Flat-Belly Superfoods!
BEER
Drink This
Guinness Draught
125 calories, 9.8 g carbohydrates (per bottle)
We know, it feels unpatriotic to recommend an Irish brand on the 4th of July. But this is the lightest dark brew around, and it pairs perfectly with grilled meat.
Not That!
Samuel Adams Boston Lager
170 calories, 18 g carbohydrates (per bottle)
Sam Adams makes some of the tastiest beers in America. Too bad they’re all so high in calories.
AND FOR 10 OF THE BEST AND WORST RESTAURANTS FOR A FLATTER BELLY, CLICK HERE!
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