Every summer, we collegiettes™ are confronted with choices: Can I pull off these cutoff shorts? Will my boss like this presentation? What do I say to that hard-bodied guy? It can be rather exhausting, especially for the season where life should be more about fun than fretting. When determining our summer meals, we must consider our social schedule and have our bikini body ready at a moment’s notice. This can cause even more consternation, but get ready to put it on autopilot. Her Campus has got you covered.
Pick It or Skip It
Hot Dog vs. Hamburger
Hot dogs are a summer staple, but their mystery meat contents create a nutritional gray area. Surprisingly, it wouldn’t take many downward dogs to undo the damage of a single hot one. Hot dogs clock in at around 255 calories and 14 grams of fat, whereas a typical burger is upwards of 500 calories and 28 fat grams. However, according to NutriFit Founding Director Jackie Keller, the highly processed meat in a generic hot dog is unhealthy. “In spite of a calorie difference, hot dogs, unless they are nitrate and preservative free, and low in sodium, are not a better choice,” Keller says, adding that you can control what you put into your burgers. The exception, she notes, are hot dogs that are all natural and low in sodium. For peace of mind, dig into a dog with the closest to “100 percent fat-free fresh kosher beef” as you can find, and top with mustard and relish.
Verdict: Celebrate the coney — but only if it’s all-natural!
Crepe vs. Belgian Waffle
Summertime and the absence of classes render the reintroduction of the classic morning meal: breakfast. Whether you’re hitting up Denny’s or a Parisian patisserie, the temptation to indulge in AM carbohydrates can be strong. At 304 calories and 15 grams of fat, plain crepes are no bargain (and who eats a crepe plain?) Congratulations to the Belgian waffle, you’re not so awful here. A Belgian waffle offers around 278 calories and 4 grams of fat. Topping it off with fresh fruit and a shimmer of powdered sugar won’t up the caloric ante too high.
Verdict: Waffle wins!
Sangria vs. Sparkling Wine
Upon first glance, it appears as if sangria is the enhanced, deluxe version of sparkling wine with its use of red wine and fresh fruit. Keller says that the fruit in sangria does not add any significant antioxidants, and that the only antioxidants come from red wine — so if you’re having sparkling red wine (which Keller advises over white wine), you’re faced with the same number of antioxidants. An after-work glass of sangria will set you back 173 calories, less than a gram of fat, and 23 grams of carbs, compared to the same serving of sparkling wine at 120 calories, zero fat grams, and less than 2 grams of carbs. Overall, however, Keller advises against excessive calorie intake from alcohol and suggests sparkling water with grape juice instead.
Verdict: It’s called sparkling wine for a reason — but make sure it’s red!
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Pita & Hummus vs. Tortilla Chips & Guacamole
A day at the pool or picnic grounds sans something to munch would be an epic failure. These two are favored for their fresh and smoky summer flavors, but come with calorie counts that are less than relaxing. One three-ounce serving of tortilla chips and guacamole registers at 269 calories, 18 grams of fat, and 27 grams of carbs; and who is going to pry the bag out of your hand after three ounces? Pita slices and hummus are equally as festive, and the same serving contains 175 calories, 4.5 grams of fat and 29 grams of carbs (and 11 grams of hunger-satiating protein.) Check the label to buy wheat pita bread and you’re doing yourself well.
Verdict: Must-Hummus
Frappuccino vs. Smoothie
While shopping, you’ll find yourself hankering for a frothy something to cool you down. A Grande Mocha Frappuccino at Starbucks will cost you 370 calories, 15 grams of fat (including 9 saturated, almost half of your daily allowance) and 54 grams of sugar. A Strawberry Vivanno Smoothie adds 280 calories, 2 grams of fat (none saturated) and 39 grams of sugar to your daily total. Neither of these are worth their weight, especially in liquid calories. For an icy treat that’s really a steal, try a Tall Caramel Frappuccino Light Blended Coffee for only 130 calories and 1 gram of fat.
Verdict: Order a Light Frap or leave!
Macaroni Salad vs. Potato Salad
For once, potatoes can be praised. One serving of macaroni salad, which is considered a side dish, contains 330 calories and 22 grams of fat. That’s 60% calories from fat. An equal dollop of potato salad contains 230 calories and 12 grams of fat, and while that’s still a lot of calories from fat (47%), it’s regardless the clear choice over our pasta dish foe. Make spud salad your side dish at a backyard barbeque and maintain the side dish portion.
Verdict: Potatoes can finally be championed!
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Frozen Yogurt vs. Ice Cream
With the explosion of froyo came the notion that the creamy stuff serves as a health food.While your fave froyo order is a healthier alternative to ice cream (the enyzmes and bacteria in yogurt aid digestion and in some studies block fat absorption), it’s still a treat. Froyo is actually made quite similarly to ice cream, but the yogurt replaces the cream content of ice cream and a large amount of sugar is added. “Frozen yogurt is perhaps best viewed health-wise as being somewhere between real yogurt and ice cream,” Keller explains. “A great deal of sugar is usually added to frozen yogurt…which is a major reason why it is not nearly as healthy as regular yogurt.” Keller adds that though somewhat healthier than ice cream, frozen yogurt should not be considered a “healthy” food. The proof is in the pudding (and eerily similar stats): a half cup serving of TCBY 96% Fat-Free Frozen Yogurt has 140 calories, 3 grams of fat, and 23 carbs. Most half-cup servings of Vanilla ice cream contain 145 calories, 8 grams of fat, and 17 carbs.
Verdict: Froyo feigns, wins only by a hair
Sweet Tea vs. Lemonade
Both beverages scream summer and leisure time, but which one keeps you looking your best beachside? Surprise, the one with “Sweet” in the title pulls ahead with merely 60 calories and 17 grams of carbs per eight-ounce glass. Sweet tea also packs a powerful antioxidant punch because it’s rich in polyphenols. Run-of-the-mill sweetened lemonade in an eight-ounce portion totals 151 calories and 36 carbs, but you can look for lighter varieties or dilute saccharine versions with water.
Verdict: Say it with sweet tea!
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Corn on the Cob vs. Baked Potato
When two veggies battle it out for your bite, the safer one will score. A corn on the cob with butter lands you 155 calories, 4 grams of fat, and 32 carbs. Not far off is the baked potato with skin at 161 calories, less than a gram of fat, and 37 carbs. But what the spud lacks in fat its accomplices will surely make up for: cheese, sour cream, and ranch dressing are far too foreboding for the potato to triumph.
Verdict: CoC or plain potato!
Gelato vs. Snow Cone
Here at HC, we like to reward readers who stay hooked until the very end with the biggest shocker. You think a snow cone, made with only ice and syrup, is a fool-proof summer choice? Wrong! A single stadium snow cone delivers 270 calories, 0 fat, and a colossal 68 grams of carbs. Comprised of 160 calories, 7 fat grams, 23 carbs, a half-cup serving of gelato easily takes the cake. It’s stupefying!
Verdict: Go go gelato!
It doesn’t hurt to spoil yourself every now and then, but Keller says that a healthy diet and daily exercise (“You cannot eat your way to health without [exercise],” she says) is vital to maintaining a healthy lifestyle. So go ahead, help yourself to the better half of your favorite summer treat, but don’t forget to treat your body right!
Sources:
Jackie Keller, NutriFit Founding Director
http://www.myfitnesspal.com/food/calories/restaurant-belgian-waffle-4278602
http://www.fatsecret.com/calories-nutrition/resers/original-potato-salad
http://www.calorieking.com/foods/calories-in-stadium-foods-snow-cone-w-3…
http://www.livestrong.com/article/298404-calories-in-chips-guacamole/
http://www.livestrong.com/article/324030-how-many-calories-are-in-sparkling-wine/
http://www.livestrong.com/thedailyplate/nutrition-calories/food/whole-foods-market/gelato/
http://caloriecount.about.com/calories-potato-baked-flesh-skin-i11674
http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/hummus-on-pita/