Summer’s most fattening foods

Ahhh, the lazy days of summer: barbecues in the garden, cocktails on the patio, cricket and lots of burgers, sausages and beer. Summertime living may be easy, but if you're not careful, summer's fattening foods can really pile on the pounds. While most people are more active during the summer, it may not be enough to burn off all the extra calories from fattening summer treats.

High-fat meats on the barbecue

The bad news: barbecues can sabotage your waistline. Even a lean eight ounce (172g) sirloin steak can weigh in at 325 calories and 14g fat, a double cheeseburger has around 465 calories and 23g of fat. And pork or beef ribs? They come from the fattiest part of the animal. The good news: You can go lean with cuts like pork tenderloin, skinless chicken breast and lean minced beef.

Hot dog health

Hot dogs and sausages on the pier or at the fair are favourite summer treats for many of us, but you might want to think again. It’s not just about fat or calories; hot dogs and sausages are high in salt. A full fat banger has 197 calories and nearly 15g more fat than a low fat alternative. Some sausages can give you half of your recommended maximum 6g daily salt intake just by eating two of them.

Mayonnaise-based salads

A 100g portion of luxury potato salad has 208 cals and 18g fat. 100g low-fat coleslaw is just 30 calories and just 2.4g fat. To cut calories, try making your salads with light mayonnaise, or mix mayo with low-fat yoghurt, light sour cream or chicken stock. Alternatively, try a German-style potato salad, using more vinegar than oil. Then toss lots of vegetables into any salad to increase the fibre and nutrients.

Frozen drinks that slip down easily

Sweet, fruity alcoholic drinks (the kind often served with an umbrella) may go down easily, but the calories add up in a hurry. A ready made piña colada can be around 226 calories, other alcopops promising a fruity name but delivering lots of sugar can be higher. Instead of high calorie drinks, try wine, a wine spritzer or a mixed drink with sparkling water and a splash of 100% fruit juice.

Satisfying thirst quenchers

Staying hydrated is essential in summer, but those cold drinks can wreak havoc with your waistline. Be careful what you choose - if you're drinking sugary fizzy drinks, energy drinks, juice drinks or even lager they may contain more calories that you’d imagine. An ice-cold pint of premium lager can contain as many as 335 calories. Smoothies, milkshakes and cold coffee concoctions can go much higher. Keep liquids in check and drink water or light versions of your favourite quenchers.

Cooling down with frozen treats

A 60g scoop of dairy ice cream can have 116 calories and 5.9g of fat. Make it a chocolate chip cookie dough special and the calories soar! You don’t need to give up frozen treats, just pass on the giant portions or high fat toppings. Look for frozen treats like fruit lollies or fruit desserts.

Be savvy with those salad toppings

Salads can be the perfect summer dinner: light, refreshing and a perfect way to get your five-a-day and lean protein. If you top your salad with high-calorie items, it can go from lean to fattening in a hurry. High-calorie dressings, fried chicken strips, bacon, cheese, and croutons are among the biggest offenders. Instead, top your greens with grilled chicken, strips of lean meat or eggs, then pile on the vegetables and top with a light dressing.

Control mindless munching on snacks

A handful of any kind of snack won't do much harm, but eat too much and it can sabotage your diet. Each bag of ready salted crisps is roughly 183 calories and 11.7g of fat. A 126g box of takeaway cheesy nachos will set you back around 411 calories (plus 24.3g fat and 0.6g sodium(salt). 80g of salted popcorn has 317 calories, 9.4g fat and of course loads of salt! Try snacking on fruit, vegetables with light dip or small portions of fat-free popcorn.

Finger-licking fried chicken

A bucket of fried chicken is an easy way to feed a crowd, but it can wreak havoc on your waistline (and arteries), especially when you eat more than one. So forgo fried and toss boneless, skinless chicken breasts on the grill. A 100g skinless chicken breast has only 148 calories and 2.2g of fat, compared to an average takeaway fried chicken portion of 445 calories and 23g fat. Add flavour with marinades, spice rubs or top it with fresh salsa.

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