Reimagining the Cookout — Healthy Eating Web Exclusive

These simple swaps can boost the health factor of your next seasonal cookout.

Reimagining the Cookout — Healthy Eating Web Exclusive

Eat This

• Grilled chicken – 3 ounces = 160 calories, 7g fat, 22g protein, 1g carbs
• Shrimp skewers – 1 skewer = 55 calories, 1g fat, 11g protein, 1g carbs
• Grilled zucchini – 1 cup, sliced = 20 calories, 0g fat, 1g protein, 4g carbs
• Wheat buns – 1 hamburger bun = 120 calories, 2g fat, 5g protein, 23g carbs
• Strawberries with whipped cream = 1 cup, 64 calories, 1g fat, 1g protein, 13g carbs

Instead of That

• Cheeseburger – 3ounces = 282 calories, 16g fat, 16g protein, 30g carbs
• Hot dogs – 1 hot dog with bun = 290 calories, 13g fat, 5g protein, 31g carbs
• Potato salad – 1 cup = 392 calories, 24 g fat, 5g protein, 40g carbs
• White buns – 1 hamburger bun = 170 calories, 2g fat, 2g protein, 37g carbs
• Apple pie – 1 slice = 480 calories, 29g fat, 4g protein, 51g carbs

Did You Know?

• Foods should be cooked to certain temperatures to prevent food poisoning. Cook chicken to an internal temperature of at least 165 degrees and hamburgers to at least 160 degrees.
• You can keep picnic and cookout foods free from insects with dome food covers.
• Foods that should be refrigerated can spoil quickly when sitting outdoors. Keep perishable foods on ice to prevent spoilage, and drain the ice frequently to avoid getting water in your dishes.

Sources: usda.gov; nutritionvalue.org; usda.gov; usda.gov; diabetes.org; meatpoultrynutrition.org; fruitsandveggiesmorematters.org; nutritionvalue.org; usda.gov; usda.gov; foodandnutrition.org; foodsafety.gov