ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Wednesday, June 26, 1996 TAG: 9606260004
SECTION: EXTRA PAGE: 10 EDITION: METRO
COLUMN: Summer & smoke
Summer means it's time for cookouts, providing feasts that could undo the benefits of your workouts. Or maybe not.
``Of all the entertaining seasons, summer is actually the easiest one'' for healthful eating, said Christine Palumbo, a nutrition consultant from Naperville, Ill. ``There are lots of opportunities to reach for fresh fruits and vegetables. Many hosts like to serve them as a refreshing part of a meal, and the produce is more plentiful this time of year.''
Side dishes could be more fattening than the meat on the grill, Palumbo said. ``There's more danger in mayonnaise and oil-based salads than burgers. Conventional potato salad is just loaded with fat, and lots of people drench their pasta salads in oil.''
A practical tip from Palumbo: ``Take any salad you please. After all, cookouts are supposed to be fun. But only put a small amount on your plate. The first bite always tastes best.''
Eating lighter allows you to participate in any activities associated with the barbecue.
``If a softball or volleyball game isn't planned, then offer to organize a yard game - even bean-bag toss - to get moving and avoid the temptation of eating and drinking more as you sit,'' Palumbo said. ``Even pushing a small child in a swing set can burn some calories.''
Exercising before a cookout is another way to cancel out the splurge. It revs the metabolism, especially if you do some form of weight-bearing cardiovascular exercise (walking, running, cycling) for at least 30 minutes.
But there's one more element to the plan.
``Eat a little something on your way over to the party,'' said Laurie Meyer, a registered dietitian in Milwaukee who is devising a weight-loss program for Columbia Hospital.
``For example, an apple will curb your appetite a bit while providing the carbohydrates you need after exercise.
``Everything looks better when you are famished,'' she said. ``Drinking about 8 to 16 ounces of water or some low-calorie beverage will leave you less starved.''
Meyer said she advises clients to offer to bring something to a friend's cookout. That way you are assured of knowing one dish is low in fat.
Of course, most nutritionists recommend moderation rather than deprivation. If you want bratwurst, go ahead, Meyer said, just pick some low-fat sides to accompany it.
Palumbo is no fan of the flavor of turkey, tofu and other low-fat hot dogs on the market, though she does suggest them for kids who ``adore hot dogs'' and won't each much else.
``Chicken or fish is the best choice on the grill,'' she said. ``Burgers have less fat than regular hot dogs or sausages - and are better than a lot of the salads - particularly because the fat of a burger can drip away on the barbecue.''
Here are some other tips from Palumbo:
nEat slowly. Allow time for your stomach to signal your brain that you're full.
nSocialize. Mingling with your friends, playing with the kids or participating in an activity keeps you away from the appetizers or dessert.
nNibble on vegetables and skip the chips and peanuts. Keep fatty dips to a minimum; try baked tortilla chips with salsa instead.
nQuietly split your favorite dessert with someone - and don't be fooled by carrot cake, which is one of the sweets highest in fat.
If you're host of the cookout, make it easy on yourself by preparing some dishes, then rounding out the menu with specials from the supermarket, deli, bakery, caterer or specialty food shop.
Potato salad and baked beans are standard fare at most delis. But all you need to make your own potato salad are new potatoes or regular potatoes and a jar of one-step potato salad dressing. It's good as is, or you can add chopped celery and hard-cooked eggs. Dress up canned pork and beans for home-style flavor.
Purchase a vegetable relish tray from the deli or assemble your own favorite low-fat cheeses, grapes and other fruit on a tray for easy nibbling. Take your choice of good bottled salsas or make your own.
You may want to build your menu around steaks, brisket or other cuts of beef, because prices are probably the most favorable you'll see all year. (Prices are rising because of a drought and the escalating cost of grain for cattle feed. Many farmers are selling off their herds, so it's a good time to stock the freezer.)
For grilling, choose top loin, sirloin, rib eye, porterhouse or T-bone steaks. Marinades make less-tender cuts, such as chuck steaks, grill-worthy.
If you don't want to make a dessert, buy fruit cobbler or a pie at your favorite bakery. Fruit sorbet would be a refreshing end to a cookout meal. |- Ann Criswell of the Houston Chronicle and Bob Condor of the Chicag Tribune contributed to this story.|
LENGTH: Medium: 92 linesby CNB