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Healthy summer eating

BBQ

BBQ

Summer may be bikini season, but it's also chock-full of food- and-drink-centric parties and activities. We checked in with Danielle Schupp, a nutritionist at Reebok Sports Club/NY and author of the forthcoming "Urban Skinny NYC," a skinny girl's Zagat of sorts, that includes suggestions as to which foods to embrace and which to avoid this summer.

Schupp gave us one scary statistic: On average, you have to run a mile to burn 100 calories. We don't know about you, but running in the steamy summer temps is reason enough to make smart choices.

At the baseball stadium

GO FOR:

• Grilled chicken sandwiches (about 300 calories)
• Slice of pizza (about 500 calories per slice)
• Beef or chicken tacos (About 200 calories)

AVOID:

• Large pretzels (about 500 calories)
• Peanuts (about 900 calories per bag)

TIPS: People are surprised to hear Schupp singing pizza's praises, but lycopene, the antioxidant found in tomato sauce, and the calcium and protein in cheese, makes it a fast food fave.

Post-work outdoor cocktails

GO FOR:

• Corona Light with lime  (100 calories)
• Glass of Champagne (75 calories)
• Vodka with club soda and a splash of juice (100 calories)

AVOID:

• Frozen drinks, such as margaritas and daiquiris (500-plus calories)
• Pina coladas (north of 800 calories)

TIPS: If you're going to happy hour, skip your afternoon snack. Also, white and red wine both have around 80 calories per serving. 

Barbecues

GO FOR:

• A three- or four-ounce burger on a bun (about 450 calories)
• A Hebrew National reduced- fat hot dog, or a regular hot dog on a bun (150-350 calories)

AVOID:

• Ribs (a minimum of 150 calories each)
• Sausages (300 calories each)

TIPS: Sausages and ribs are dangerous because no one eats just one. Throwing the barbecue yourself? Use 90 percent lean sirloin beef for your burgers and have options such as chicken and shrimp, plus plenty of healthy sides.

Beach/pool concessions

GO FOR:

• A grilled chicken Caesar salad with dressing on the side (300 calories before dressing; an extra 300 calories with a small cup of dressing)
• A turkey sandwich with mayo on the side (500 calories)

AVOID:

• Dressed chicken Caesar salad (dressing is around 400-500 calories)
• Turkey wraps (600-plus calories)

TIPS: Your average wrap is equivalent to four slices of bread (over 300 calories). Bread is the better choice, but if wraps are the only option, eat half, then unroll the rest and eat the filling.

Out for ice cream

GO FOR:

• Ices or ice pops (around 100 calories)
• One scoop/kiddie cup of ice cream (about 250 calories)

AVOID:

• Ben and Jerry's Chunky Monkey (300 calories for half a cup)
• Sundaes, splits, etc. (500-plus calories)

TIPS: Premium brands such as Haagen Dazs and Ben & Jerry's add butter fat to their ice cream (the equivalent of two tablespoons of butter in a serving!). Instead, opt for Good Humor ice creams, which have fewer calories. And if you're craving a cone, choose the wafer (15 calories) over sugar cones (60 calories). Schupp also advised against indulging in fake ice creams, which you'll likely eat more of. "Everyone can have one scoop of real ice cream," she said.

Seafood shack

GO FOR:

• Manhattan Clam Chowder (120 calories per cup)
• Grilled fish sandwich with tartar sauce on the side (350 calories)
• Fish tacos with sauce on the side (150 calories each)

AVOID:

• Lobster rolls (600 calories)
• Fried clams and fries (1,000 calories)

TIPS: "Look for fish tacos anywhere. They're typically made with smaller tortillas and they don't usually have cheese. So you're talking just pico de gallo, fish and tortillas. You can even add guacamole ... [at] 50 calories," Schupp said.

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