Fill Your Plate with These 5 Healthier Foods At This Weekend’s BBQ

grapefruit-coleslaw21. Coleslaw or Potato Salad?

Coleslaw. Even though both coleslaw and potato salad are filled with mayonnaise, Coleslaw is the better choice. Cabbage in coleslaw is dense with sulforaphane, a chemical that boosts your body’s production of enzymes that fight off cancer. However, if you must eat potato salad, choose a German-style mustard-based potato salad instead.

Nutrition Facts

  • Coleslaw (4 oz): 150 calories, 8 g fat (1 g saturated), 350 mg sodium
  • Potato salad (4 oz): 180 calories, 12 g fat (2 g saturated), 430 mg sodium

guacamole_with_chips2. Tortilla Chips and Guacamole or Veggies and Ranch Dip?

Tortilla chips and guacamole. Although Ranch dip and guacamole might have nearly the same amount of overall fat, avocados are packed with heart healthy monounsaturated fats, while Ranch dip is not.

Nutrition Facts

  • Tortilla Chips +Guacamole (about 12 chips): 140 calories, 9 g fat (3 g saturated), 460 mg sodium
  • Veggies and Ranch Dip: 160 calories, 10 g fat (6 g saturated), 370 mg sodium

bistro_baked-beans_side23. Baked Beans or Corn on the Cob?

Baked beans. Even though beans have slightly more calories, they are significantly lower in fat and pack large amounts of protein and fiber which keep you feeling fuller longer. In addition, studies have found that red beans are among the most antioxidant-dense foods. Corn itself is not a high impact food, however it offers very little for you nutritionally, and butter is most often paired with it, adding to the reasons why you should definitely choose baked beans this weekend.

Nutrition Facts

  • Baked Beans (3/4 cup): 150 calories, 1.5 g fat (0g saturated), 350 mg sodium
  • Corn on the Cob w/ tablespoon of butter: 180 calories, 10 g fat (5 g saturated), 150 mg sodium

4.  Watermelon or peach?

Watermelon. While a Peach contains 15 grams of sugar (more than most fruit has), watermelon is loaded with potassium and lycopene which has been shown to help fight off both breast cancer and prostate cancer. Aside from watermelon, cantaloupe and blueberries also offer far more nutritional bang for the bite than do peaches.

Nutritional Facts

  • Watermelon (1 medium sized slice): 46 calories, 10 g sugar
  • Peach (1 whole): 68 calories, 15 g sugar

filet-mignon-ck-630091-x5. Filet Mignon or Cheeseburger?

Filet mignon. It doesn’t get any leaner in the beef world than tenderloin, Even if you nixed the cheese and wrapped the burger in lettuce, it would still lose the battle. If you must eat the burger, drop the cheese and choose 95% lean beef. This will cut 250 calories and 25 grams of fat from your meal. Even better, try a veggie burger.

Nutritional Facts

  • Filet Mignon (6 oz): 260 calories, 11 g fat (4 g saturated), 200 mg sodium
  • Cheeseburger (4 oz): 630 calories, 41 g fat (15 g saturated), 735 mg sodium

Check out our nutritional guidelines for breast cancer risk reduction and other items on our Switch List.

(Excerpts from the book “Eat This Not That” by David Zinczenko)