Worst Foods of Summer
 By Julie Green, R.D., L.D., R.N., M.S.N.

Some of the tastiest stuff at picnics, barbecues, and outdoor parties is also some of the worst foods to eat this summer. Before you load up your plate, find out what to avoid and how to make your favorites a little healthier.

1. Hot dogs and hamburgers
Everybody loves them, especially children. Hot dogs and hamburgers are also quick and easy to prepare. They are offered at every summer picnic and event, but just because you like them doesn't mean that they are good for you. Hot dogs and hamburgers are high in fat, especially saturated fat (which raises blood cholesterol levels). They are also very high in sodium. An average hot dog contains 15g of total fat and 500mg of sodium. An average cheeseburger has 50g of fat and over 1000mg of sodium. To make these foods healthier, try buying lean ground beef and skip the cheese or add low-fat cheese. If you really must eat a hot dog, try turkey hot dogs and remember to watch your serving sizes. One hamburger or hot dog is plenty. Also, try them on a whole-wheat bun to add more whole grains and fiber to your diet.

2. Macaroni and potato salad
Everybody eats these salads as a side dish with their hot dog or hamburger, but how much fat does that add to your meal? An average serving of macaroni or potato salad has 10g of fat and over 200 calories. Try lowering the fat and calories by making your recipe with fat-free or reduced fat mayonnaise and add more mustard instead. Also, leave out the egg yolks, but add the egg whites for lean protein.

3. Ice cream
Who doesn't like to eat ice cream on a hot summer night? Although it may be tasty, it can be high in fat and calories. A half-cup serving of ice cream has about 7g of fat and 150 calories. That isn't bad if you can stick to eating only a half-cup, but most people eat at least 2 cups of ice cream at one sitting. Try to watch your portion sizes and eat light or low-fat ice cream that has less fat and calories. Frozen yogurt is often lower in fat and calories and is a good substitute for real ice cream. Think of ice cream as a treat, and remember everything in moderation.

4. Salad
That's right - salad can be bad for you. Often, people think that eating a salad is low in fat and calories, but not always. A grilled chicken Caesar salad has about 30g of fat and over 500 calories. That has as much fat and calories as a Big Mac from McDonald's. So don't be fooled into thinking that all salads are healthy. When you are eating at a salad bar, avoid adding the cheese, bacon bits, croutons, and mayonnaise-based salads and choose the low-fat salad dressings. When you order a dinner-sized salad from a restaurant, choose grilled meat, such as chicken. Go light on the cheese and ask for low-fat dressing on the side.

Julie Green is a licensed and registered dietitian who takes special interest in diabetes, lowering cholesterol, and weight management. To learn more or schedule an appointment, please call 330-433-1311.