SHAPE UP
Relish your hot dog, but let's be frank about the fat

By Charles Stuart Platkin

But a hot dog can be a bathing-suit destroyer in disguise. One hot dog with a bun could have as many as 350 calories. Add a few extras such as baked beans, coleslaw, or mayo, have another dog or two, and you'll be eating upwards of 1,500 to 2,000 calories (enough for an entire day), not to mention all the fat.

Hot dogs are cured and cooked sausages that consist mainly of pork, beef, chicken or turkey, or a combination of meat and poultry. Other ingredients include water, curing agents and spices such as garlic, salt, sugar, mustard, nutmeg, coriander and white pepper.

And the rumors — they're only partially true. Yes, all sorts of animal parts can be used to make hot dogs. Hearts, kidneys, livers and meat bits shaken off bones may be included. If byproducts account for 15 percent or more of the mixture, the U.S. Department of Agriculture requires the manufacturer to declare those ingredients on the package with the statement "with variety meats" or "with meat byproducts." The manufacturer must specify which variety of meat is included.

If less than 15 percent of the hot dog is meat byproducts, manufacturers are exempt from disclosing the information. But overall, most hot dogs are made from good-quality meats.

Fat city

If a hot dog is made from all beef, turkey or chicken, you may think it's a healthy choice, especially if it's turkey. But be wary — many of these dogs are full of fat:

• Oscar Mayer XXL Deli Style Beef Franks (76g): 240 calories, 22 g fat, 1 g carbs.
• Oscar Mayer Beef Franks (45g): 140 calories, 13 g fat, 1 g carbs.
• Hebrew National Beef Franks (49g): 150 calories, 14 g fat, 1 g carbs.
• Nathan's Skinless Beef Franks (57g): 160 calories, 15 g fat, 1 g carbs.
• Louis Rich Turkey Franks (57g): 110 calories, 8 g fat, 3 g carbs.

Choose lower-fat dogs

The calorie and fat savings in reduced-fat or fat-free hot dogs are worth it. Most people can't tell the difference, especially when the franks are barbecued and topped with extras:

• Ball Park Lite Beef Franks (50g): 100 calories, 7 g fat, 3 g carbs.
• Ball Park Fat Free Beef Franks (50g): 55 calories, 0 g fat, 7 g carbs.
• Ball Park Fat Free Smoked White Turkey Franks (50 g): 40 calories, 0 g fat, 5 g carbs.
• Healthy Choice Beef Franks (50g): 70 calories, 2.5 g fat, 7 g carbs.
• Oscar Mayer Free Hot Dogs (50g): 37 calories, 0 g fat, 2 g carbs.
• Hebrew National 97% Fat Free Beef Franks (49g): 45 calories, 1.5 g fat, 3 g carbs.

Watch your buns

The bun holds the frank and fixins' together, but the calories add up. Choose a brand lower in calories or wrap your dog in one piece of low-calorie toast. Or have your hot dog on a plate.

• Wonder Bread White Hot Dog Buns (1 bun): 110 calories, 1.5 g fat, 21 g carbs.
• Pepperidge Farm Frankfurter Rolls (1 roll): 140 calories, 2.5 g fat, 24 g carbs.

Food to go

Like many other fast-food products, take-out hot dogs are also higher in the bad stuff compared to ones you'd grill yourself.

• Dairy Queen Chili 'n' Cheese Dog: 330 calories, 21 g fat, 22 g carbs.
• Dairy Queen Hot Dog: 240 calories, 14 g fat, 19 g carbs.
• 7 Eleven ¡-Pound Big Biggest Bite (no bun): 480 calories, 45 g fat, 3 g carbs.
• A&W Coney (Chili) Cheese Dog: 350 calories, 21 g fat, 27 g carbs.

Vegetarian

Eating a meatless hot dog may save you calories and fat. That said, make sure you check the label. "Vegetarian" or "meatless" doesn't guarantee that it will be better.

• Morningstar Farms Veggie Dog (57g): 80 calories, 0.5 g fat, 6 g carbs.
• Yves The Good Dog Veggie Hotdogs (52 g): 80 calories, 2 g fat, 2 g carbs.
• Lightlife Smart Dogs Meatless Fat Free Franks (42 g): 45 calories, 0 g fat, 2 g carbs.

Trimmings

As always, mayo can be a problem. Coleslaw, and potato and macaroni salads, all contain mayonnaise, which adds fat and calories. The trick with these extras is to have small portions. But load up on the pickles!

• Bush's Original Baked Beans (1 cup): 300 calories, 2 g fat, 58 g carbs.
• Coleslaw (1 cup): 270 calories, 24 g fat, 13 g carbs.
• Potato salad (1 cup): 275 calories, 15 g fat, 33 g carbs.
• Macaroni salad (1 cup): 269 calories, 9 g fat, 43 g carbs.
• Pickles (1 4" long): 24 calories, 0 g fat, 6 g carbs.

Toppings

Pack on the kraut — it's your best bet. It has few calories and no fat. Mustard, ketchup and relish are also great deals in terms of calories. Skip cheese and chili.

• Sauerkraut (1 cup): 27 calories, 0 g fat, 6 g carbs.
• Heinz ketchup (2 tablespoons): 30 calories, 0 g fat, 8 g carbs.
• Gulden's Spicy Brown Mustard (2 tablespoons): 30 calories, 0 g fat, 0 g carbs.
• Sargento Fancy Shredded Cheese, Mild Cheddar (1/4 cup): 110 calories, 9 g fat, 1 g carbs.
• Hormel Chili with Beans (1 cup): 270 calories, 7 g fat, 34 g carbs.
• Heinz Sweet Relish (2 tablespoons): 40 calories, 0 g fat, 10 g carbs.
• Coney Island Style Hot Dog Sauce (1 cup): 303 calories, 20 g fat, 23 g carbs.