Grill Cheat Sheet – Provided by Weight Watchers International As far as classic warm-weather activities go, cooking on the grill is up there with fireworks and baseball. But what many people don't know is that grilling is one of the healthiest ways of cooking. Problem is - it's what you put on your BBQ after the fact that can add flab. As part of our Weight Watchers duty in the battle of the bulge, we've come up with a handy griller's guide to help you make the right choices whether you're hosting a summer cookout or tailgating outside the stadium. "As a general cooking method, grilling is a good way of preparing food without adding fat," says David Seres MD, a nutrition expert at Beth Israel hospital in New York City. "As long as you skip the butter, you never have to worry about having too much corn." Let's start with the classic cookout icon - the burger. Eating one is hard to resist, but since you're probably going to slap a slice of cheese on it and have it on a bun, you should at least try for leaner cuts to keep your POINTS® values under control*. "If you're looking for a good meaty chew with many fewer calories than the real thing," says Seres, "a portobello mushroom brushed with a little Italian dressing is fantastic." Pick your patty: Patty type Size POINTS® values Regular ground beef 3 oz 6 POINTS Lean ground beef 3 oz 4 POINTS Regular ground turkey or chicken 3 oz 5 POINTS Lean ground turkey or chicken 3 oz 3 POINTS Soy burger 3 oz 2 POINTS Portobello mushroom 3 oz 0 POINTS Lean Bison burger 3 oz 3 POINTS The key to grilling fowl is to keep it simple. You probably already know that skinless is a better option. With skin, a piece of chicken gains roughly 1 POINTS value, depending on its size. Sauce it up with a dollop of honey mustard, if you like; it won't cost you. Choose your chicken: Chicken Size POINTS® values Breast, boneless with skin and barbecue 3 oz 4 POINTS sauce Breast, boneless and skinless 3 oz 3 POINTS Drumstick, boneless and skinless 3 oz 4 POINTS Drumstick, with skin and bone 3 oz 5 POINTS Thigh, with skin and bone 3 oz 5 POINTS Once you've stoked your coals to perfection, odds are you're ready for some red meat. Instead of a heavy slab, opt for the recommended serving size of 3 ounces. "Your grocer or butcher should be able to help you to figure out which cuts are lower in fat and give you a primer on how to shop for leaner meats," says Seres. Go with a healthier cut and make it more savory by the bite. Brushing a steak with sauces and marinades adds loads of taste and little to no POINTS values. Make it meaty Steak Size POINTS® values Filet mignon 3 oz 7 POINTS Trimmed filet mignon 3 oz 4 POINTS Porterhouse 3 oz 7 POINTS Trimmed Porterhouse 3 oz 6 POINTS Sirloin 3 oz 5 POINTS Trimmed sirloin 3 oz 4 POINTS Lean flank steak 3 oz 4 POINTS T-bone 3 oz 7 POINTS Trimmed T-bone 3 oz 5 POINTS If you're interested in giving seafood a spin, check out our marine-life breakdown. Succulent seafood Fish Size POINTS® values Shark steak 4 oz 4 POINTS Snapper filet 4 oz 5 POINTS Salmon steak 4 oz 3 POINTS Swordfish steak 4 oz 4 POINTS Tilapia 4 oz 3 POINTS Tuna steak 4 oz 3 POINTS Shrimp 4 oz 3 POINTS Scallop 4 oz 3 POINTS Keep yourself honest Presumably, the cookout is going to be your big meal for the day. Here's a realistic scenario to help you understand how your POINTS values can add up to a reasonable total. Have a lean ground beef burger on a whole-wheat bun with a slice of fat-free American and it's only 7 POINTS values. Add a chicken drumstick garnished with one of our sauce selections, and there's another 5. If there's a round-two, switch things up with a seasoned snapper filet, and pile on some juicy grilled veggies. That makes for a summer holiday grill- fest that rings in at an admittedly high, but still respectable 17 POINTS values. Planning on being hungry for more? Make that decision beforehand and set aside the extra room in your daily POINTS Target and weekly POINTS allowances. Sit and savor Don't let yourself get distracted. Sure, all your friends are around and there are a lot of conversations and activities going on, but the more you focus on your plate, the less likely it is that you'll overeat. "It's easy to lose track of how much you're eating at a cookout if you're focusing a lot on the socializing rather than the food," Seres says. "Instead of walking around with a full plate talking to people, find a nice quiet place to sit down so you can really concentrate on the taste of the food." Don't beat yourself up We all know that cooking out, especially for a holiday, means you're not likely to plot all your POINTS values and calculate everything correctly. You might even go over your daily POINTS Target. But don't get down on yourself. Weight loss is a marathon, not a sprint.
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