Fourth of July Barbecue: Best and Worst Foods

Posted on Jul 2nd 2010 1:00PM by Martha Edwards

Phil Dowsing, Flickr

It's summertime; it's a long weekend; there's probably a party going on, and there's sure to be an awesome fireworks display at the end of it. Does it get any better than the Fourth of July?

But the celebrations can come with a pretty hefty price tag, and we're not talking about money here -- indulge too much and you'll have to make up for your sins with serious sweat time. In fact, a typical Fourth of July barbecue menu can have as much as 1,667 calories -- sheesh! That could take hours to run off.

So before you plow through your third cheeseburger, piece of corn on the cob or margarita, consider the damage that these classic barbecue foods will do.

THE WORST

Cheeseburgers. Come on, did you really think there was any way they could be good for you? A cheeseburger can have up to 600 calories, and it will rarely have less than 350.

Potato Salad. At 358 calories for a small serving, it's best left in the bowl.

Baked Potatoes. Just a large potato on its own (that's sans sour cream, butter, anything) can have more than 200 calories.

Chips 'n Dip. You're diligent about not keeping chips in your house, so why inhale them at a barbecue? A serving of chips has around 150 calories, plus about 200 for the dip. Ouch.

Corn on the Cob with butter. Sure, the corn is good for you, but the butter sure isn't -- this side will cost you around 200 calories.

Margaritas. They have around 740 calories when they're made with pre-packaged sour mix. Totally not worth it.

THE BEST

Turkey Burgers. Load your burger with tasty and unique toppings like avocado, salsa and pineapple. As for the bun, try to go with a whole wheat one, or skip it all together.

Veggies 'n Dip, but go easy on the dip. Cool, crunchy, delicious veggies are a great way to get fill up and get a dose of vitamins and fiber.

Any salad that doesn't have a mayonnaise or sour cream base.

Corn on the Cob with no butter. Juicy, sweet and delicious corn is actually a healthy treat, but only if you don't slather it in butter, you know. One cob only has about 60 calories.

Popsicles. You thought I was going to say fruit salad, didn't you? Fruit is definitely a great option, but if you're looking for a low-calorie treat that makes you feel like you're cheating on your diet, a popsicle is a great choice. Sure, it's loaded with sugar, but it only has about 40 calories. You can even make your own.

Sangria. This Spanish cocktail can have as little as 80 calories (if you make sure to add in plenty of soda water!) and the fruit offers antioxidants. Alcohol is still empty calories, but if you're going to indulge, bring some sangria to the party and pass it around, saving just a glass or two for yourself.

Cooking this year? Check out these healthy barbecue recipes that will cut fat and calories -- but not flavor.

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Tags: baked potato, barbecue, barbeque, bbq, beer, cheeseburger, chips, corn on the cob, fourth of july, holiday, independence day, july 4th, magarita, potato chips, potato salad, salad, summer barbecue, summer bbq, turkey buger, veggies

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Reader Comments (Page 1 of 3)

Hal 7-02-2010 @ 1:24PM

If you stuff yourself over a holiday weekend you can pack on a few pounds.

Mega Eater 7-02-2010 @ 9:42PM

Personally, I am just about fed up with these AOL so-called writers telling me what is supposed to be good for me. I eat whatever I like and am in fine health. Holidays like the 4th are designed for get togethers and eating. What would a 4th of July be without a BBQ burger, or ribs, or tri tip, or grilled corn, or....... You get my meaning. If these AOL writers want to eat this type of crap, let them. But stop telling me what is right for me damn it. I am adult and can make my own decisions, thank you!

baobeiniuii 7-02-2010 @ 10:03PM

I cn make a meal of leftover potato salad any day of the week.I love The World Cup,No one can hate on soccer!My boyfriend thinks the same with me! He is 10 years older than me,lol. i met him via ~agelessmin gle.co m month ago ,a wonderful place for younger women and older men, or older women and younger men, to interact with each other. Maybe you wanna check out or tell your friends...

Arlene 7-02-2010 @ 11:11PM

These are Http://www.greatbarbecuetips.com great things to know about barbecue.

Tamara 7-02-2010 @ 2:24PM

Did you *seriously* put a plain baked potato on a "worst" foods list? Ridiculous. Forget that they have lots of fiber, vitamins, minerals and are a source of good starch. Shame on you for instigating unnecessary food paranoia, That's Fit.

yogagirl 7-09-2010 @ 6:02AM

i love baked potatoes and they are good for you as long as you don't overload them with sour cream, cheese, bacon bits, etc. i use a little greek yogurt, black pepper and chopped scallions on mine. delicious.

Clue 7-02-2010 @ 8:41PM

Who cares???

Gc 7-02-2010 @ 8:42PM

Give me a break. It's the 4th of July. Turkey burger??? Get a life.

sondbr 7-02-2010 @ 8:54PM

Can't the food police SHUT UP about what to eat/not eat on holidays!! We have the traditional foods that we've eaten for eons for holidays and all of a sudden they are what are making us fat and unhealthy - nuts!! You can't even relax and enjoy holidays anymore without feeling guilty. Why don't they just suggest people watch their portions and eat what they want to. A turkey burger and corn without butter??? Are they kidding???? And, baked potatoes are a recommended food by Weight Watchers - no, not loaded, but with some butter and low fat or fat free sour cream.

Teri 7-02-2010 @ 11:49PM

Oh, good Lord. Get real. We are having salmon pea wiggle. The white sauce will be loaded with calories, but it is our traditional 4th of July treat. Cheese burgers - we are not talking your fast food grease burgers. Baked potatoes, we are not talking loaded. Turkey burgers - not in this life time.

d 7-02-2010 @ 9:19PM

I think the worst food to eat on the 4th of July is the potato salad left over from Memorial Day.

Melinda 7-04-2010 @ 9:54PM

Besides the calories - potato salad can become toxic if left unrefrigerated for too long. Many years ago for a huge family reunion my Mom and I made potato salad and refrigerated it for the next day. My aunt made hers the morning of the afternoon bar-b-que and left it sitting out. So many people got sick from her potato salad that the health department came out to test the salads and the fish that the guys had caught in lake Minnetonka. They wanted to make sure there was no potential for other poisonings. It was my aunt's potato salad. It took 8 years before I could eat it again and now will only eat it if I make it.

dolphie 7-02-2010 @ 9:23PM

potato salad isnt bad if made right. no mayo. use fat free miracle whip and honey mustard mixture. add onions, diced bread and butter pickles and diced red,yellow, and orange bell peppers. no eggs. eggs are for egg salad not potato salad.

craig stewart 7-02-2010 @ 9:34PM

Who are these people? They want to say 600 calories are bad for you? Heck, you need more than that each day to stay awake. How many celery sticks would it take to keep you going? A pick=up truck load? Get real America. You can eat what you want in moderation. Stop listening to these pencil-necked geeks.

Badabing 7-02-2010 @ 9:34PM

Great- Let's have dried out turkey burgers, popsicles and veggies with some bland low cal dip for he 4th !! Its a holiday- eat WTF you want and be healthy some other day !

jeb 7-06-2010 @ 9:24AM

I agree shut the F up about what to eat on holidays...ENJOY!!! but to all you fat azzes out there remember there are only like 12 "holidays" a year...try not eating like a big fat pig the other 350+ days of the year!!!!!

L.Borja 7-02-2010 @ 9:42PM

Start 3-4 days before the 4th and trim down the calories so on the 4th you can enjoy yourself. Why do these diet experts keep trying to ruin the holidays by saying how horrible the food is for you and you should not eat anything that looks remotely good. Plan ahead and you'll be fine.We don't eat this way every day so enjoy the holiday.

Carroll 7-02-2010 @ 10:15PM

I cn make a meal of leftover potato salad any day of the week.

PST OFF 7-02-2010 @ 9:59PM

THEN PEOPLE WHEN YOU ALL WIND UP IN THE HOSPITAL WITH A HEART ATTACK OR HIGH CHOLESTORAL DONT WINE WHEN YOUR MEDICAL BILL IS 10.000 DOLLARS OR MORE AND YUOR PREMIUMS GO THRUOGH THE ROOF. REMEMBER THIS ARTICLE ON AOL. YOU ARE WHAT YOU EAT ENJOY NOW PAY LATER ONE WAY OR ANOTHER YOU WILL PAY FOR SURE. NO ONE IS INVINSIBLE FROM BAD HABITS.

Megan 7-03-2010 @ 2:14AM

WOW. So you are perfectly ok with someone telling you just what to eat? Do you also watch all the fashion shows telling you what you can and can't wear and throw out last season's fashions? How about people telling you how to raise your kids? I suppose you want all these people to tell you how to live your life.
Yes, there are people out there who are eating junk like this daily, but there are also people out there who watch what they eat, work out, and take care of themselves. Guess what? Everyone is allowed to endulge. If you do it just for holidays and go back to your healthy habits the next day, its not going to hurt anything. Its not going to cause them a 10K drs bill if they eat a hamburger or corn on the cob with butter. And potatoes? They are recommended on MANY weight loss and healthy life style plans. They are packed with vitamins and minerals plus they are so good. As long as you aren't loading it up with everything known to man, I think you'll be fine.
But then again, pstoff, you seem to believe what they are telling you and sound like you follow it to the letter. Keep on. I'd rather be heavier, satisfied, and happy than skinny, starving, and miserable following some diet plan that someone online thought up. Go run on your tread mill for us if you feel so strongly for everyone else's health.