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					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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