SHAPE UP
Barbecues can make good eating a priority

By Charles Stuart Platkin

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It just feels as though it's good for you.

Sure, we all know that everyone eats a lot at a barbecue, but how much we eat is astonishing. Did you know that the average barbecue meal has well over 3,500 calories? That's 1,500 calories more than the recommended intake for a full day's meals.

Fortunately, the news is not all bad. You can keep eating, enjoying, and still have flavor — all you have to do is a bit of substituting. I was able to cut more than 1,500 calories from the "typical" barbecue meal — not to mention fat and carbs.

Here are a few ways to avoid a diet disaster this summer:

What you've been eating: 5 medium spareribs: 650 calories, 47g fat, 9g carbs.

• Try: 5 medium spareribs, visible fat trimmed: 352 calories, 19g fat, 7g carbs.
• Even better: 5 medium pork tenderloin skewers: 340 calories, 10g fat, 0g carbs
• Savings: 310 calories, 37g fat, 9g carbs.

What you've been eating: 5 oz. hamburger with bun: 547 calories, 39g fat, 21g carbs.

• Try: 5 oz. skinless grilled chicken breast without bun: 229 calories, 5g fat, 0 carbs.
• Even better: 2 (about 2.5 oz. each) Morningstar Farms Better 'n Burgers without buns: 200 calories, 4g fat, 12g carbs.
• Savings: 347 calories, 35g fat, 9g carbs.

What you've been eating: 1 Oscar Mayer XXL Deli Style Beef Frank with bun: 363 calories, 24g fat, 23g carbs.

• Try: 1 Healthy Choice Beef Frank with bun: 193 calories, 4.5g fat, and 29g carbs.
• Even better: 1 Ball Park Fat Free Smoked White Turkey Frank without bun: 40 calories, 0 fat, 5g carbs.
• Savings: 323 calories, 24g fat, 18g carbs.

What you've been eating: 1 cup traditional potato salad: 325 calories, 17g fat, 39g carbs.

• Try: 1 cup low-fat potato salad (made with low-fat mayo and mustard): 135 calories, 1g fat, 28.5g carbs.
• Even better: 1 medium baked potato: 100 calories, 0 fat, 25g carbs.
• Savings: 225 calories, 17g fat, 14g carbs.

What you've been eating: 1 cup traditional macaroni salad: 269 calories, 9g fat, 43g carbs.

• Try: 1 cup vegetable pasta salad (with light vinaigrette): 206 calories, 2g fat, 42g carbs.
• Even better: 1 cup cucumber and tomato salad (made with vinegar, no oil): 48 calories, 0 fat, 12g carbs
• Savings: 221 calories, 9g fat, 31g carbs.

What you've been eating: 2 oz. potato chips: 300 calories, 20g fat, 30g carbs.

• Try: 2 oz. baked potato chips: 220 calories, 3g fat, 46g carbs.
• Even better: 1 sweet potato to make grilled sweet potato chips: 100 calories, 0 fat, 26g carbs. (To prepare: Thinly slice potatoes widthwise. Lightly spray with fat-free cooking spray. Place on grill. Sprinkle with salt and pepper to taste. Bake until desired crispness. It's a good idea to microwave the potato beforehand to jump-start the cooking.)
• Savings: 200 calories, 20g fat, 4g carbs.

What you've been eating: 1 large bell pepper, roasted (marinated in oil): 83 calories, 5g fat, 10.5g carbs

• Try: 1 large bell pepper, roasted (no added oil): 44 calories, 0 fat, 10.5g carbs.
• Savings: 39 calories, 5g fat, 0 carbs.

What you've been eating: 1/4 cup Kraft French Onion Dip (for chips or veggies): 120 calories, 9g fat, 6g carbs.

• Try: 1/4 cup Tribe of Two Sheiks Classic Hummus: 100 calories, 6g fat, 8g carbs.
• Even better: 1/4 cup Tostitos Salsa: 28 calories, 0 fat, 6g carbs.
• Savings: 92 calories, 9g fat, 0 carbs.

What you've been eating: 1 slice blueberry pie: 360 calories, 17g fat, 49g carbs.

• Try: 1 piece blueberry cobbler: 230 calories, 3.5g fat, 50g carbs.
• Even better: 1 cup fresh blueberries topped with 2 tablespoons whipped topping: 104 calories, 2g fat, 20g carbs.
• Savings: 256 calories, 15g fat, 29g carbs.

What you've been drinking: 16 oz. Snapple Lemon Iced Tea: 200 calories, 0g fat, 50g carbs.

• Try: 16 oz. homemade unsweetened iced tea with fresh lemon and mint: 2 calories, 0 fat, 0.5g carbs.
• Savings: 198 calories, 0 fat, 49.5g carbs.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist, author and founder of Nutricise.com.