Most of us know to pick out low fat foods. But how well do you do when faced with two of your favourite summer picnic foods? Can you tell which one packs the strongest nutritional punch for the fewest calories? Our nutrition expert, Leslie Beck, has some tips to help us test our nutritional know-how.
1.) Hamburger vs. Veggie Burger
| Calories | Fat (g) | Sodium (mg) | |
|---|---|---|---|
| 4 oz. lean beef burger | 252 | 15 | 73 |
| 3 oz. veggie burger | 110 | 4 | 440 |
If you're looking to save calories the veggie burger is the best choice hands down.
Compared to a lean beef burger, a veggie burger made from soy has half the calories, one third the fat content and no saturated fat. Veggie burgers have a little less protein than beef burgers but they are still an excellent source of protein. The only downside to veggie burgers is their sodium content. Per patty you're getting 440 milligrams of sodium verses 73 milligrams for a burger made from fresh lean ground beef.
Another lean alternative is a burger made from extra lean ground turkey.
2.) Ketchup vs. mustard?
| Calories | Sugar (g) | Sodium (mg) | |
|---|---|---|---|
| Mustard, 1 tbsp. | 9 | 0 | 170 |
| Ketchup, 1 tbsp. | 15 | 3.5 | 167 |
If you're counting calories, mustard is the condiment of choice. But if you're considering nutrient content, ketchup has the edge. One tablespoon of mustard has nine calories and virtually no fat and sugar. The same amount of ketchup (15 calories) provides double the potassium as well as lycopene, an antioxidant from tomatoes that studies suggest helps lower the risk of prostate cancer. Ketchup also has a little beta-carotene. Just don't use too much because the sugar and sodium can add up.
3) Potato salad vs. Coleslaw?
| Calories | Fat (g) | Sodium (mg) | |
|---|---|---|---|
| Potato salad, 1 cup | 378 | 22 | 1397 |
| Coleslaw, 1 cup | 87 | 3.3 | 29 |
There's no doubt you'll get more nutrition for far fewer calories by choosing coleslaw made with a vinaigrette dressing. A one cup serving has one-quarter of the calories, a fraction of the fat and far less sodium. Homemade potato salad is loaded with fat and sodium - one cup has almost an entire day's requirement for sodium. (Store bought potato salad can have as much as 620 calories and 44 grams of fat per cup!)
Cabbage also is an excellent source of cruciferous chemicals, naturally occurring compounds also found broccoli and cauliflower that studies suggest protect from cancer. Eating cabbage regularly is linked with a lower risk of breast, prostate and pancreatic cancer.
4) Guacamole vs. salsa
| Calories | Fat (g) | Sodium (mg) | |
|---|---|---|---|
| Salsa, 1/4 cup | 18 | 0 | 400 |
| Guacamole, 1/4 cup | 150 | 17 | 360 |
If you're looking for something to dip your tortilla chips in and want to save calories, pick the salsa. It's essentially fat free and is very low in calories. But I wouldn't always pass on the guacamole. Yes, it is higher in calories, but those calories come mainly from heart-healthy monounsaturated fat. And avocadoes also are a very food source of folate, a B vitamin thought to guard against certain cancers and heart disease
6) Beer vs. cooler?
| Calories | Fat (g) | Sugar (tsp.) | |
|---|---|---|---|
| Beer, regular, 341 ml | 150 | 0 | 3 |
| Vodka cooler, 341 ml | 250 | 0 | 9 |
Hmmm, a few too many of either and you'll end up eating more food because alcohol tends to rev up your appetite. But if you are looking for the lower calorie drink of the two, I'd opt for the bottle of beer. The 150 calories come from alcohol and carbohydrate - 12 grams worth. The average vodka cooler has 250 calories and 9 teaspoons worth of sugar. Some brands have even more! Even better, choose a light beer, sugar free vodka cooler, or wine sprizter.
