How to Limit Sodium and Hidden Calories at Cookouts
Lindsay Knake
| 3 min read
Key Takeaways
- Choose fresh, unprocessed proteins such as chicken or fish and season them with herbs, lemon or low‑sodium spices instead of brats, hot dogs or cured meats that often contain added saline solutions.
- Opt for low‑sodium condiments, dressings and breads—look for products with 140 mg of sodium or less per serving, add salt only after tasting, and replace high‑sodium sides like chips and pickles with fresh vegetables, hummus or fruit.
- Cut hidden calories by swapping sugary sodas, alcoholic drinks and specialty coffees for sparkling water or unsweetened tea, and use homemade vinaigrettes or grilled fruit in place of creamy dressings and dessert pastries.
Summer means cookouts, and that can mean grilled sausages, chips, condiments and calorie-laden snacks and desserts. But many of these popular summer foods can be packed with sodium and extra calories.
The average American adult consumes about 3,400 milligrams (mg) of sodium each day, according to the American Heart Association (AHA). The AHA recommends an ideal limit of 1,500 mg of sodium daily, and the Dietary Guidelines for Americans recommend no more than 2,300 mg per day. A diet high in sodium can increase your risk of high blood pressure, stroke and heart disease, the latter of which is the No. 1 cause of death for American adults, according to the U.S. Centers for Disease Control and Prevention.
As more than 70% of dietary sodium is from packaged and restaurant foods, reviewing sodium levels in foods and choosing low-sodium foods before a cookout can help you with a heart-healthy diet.
How to limit sodium at cookouts
Here are some ideas to reduce sodium in your cookout foods:
Skip the processed meats
Instead of brats or hot dogs, lunch meats or other cured meats, grill chicken or fish along with fresh vegetables for a summer cookout meal. Add fresh or dried herbs or lemon for flavor.
Some meat can have added saline solution, so read the label and check to see it has no added sodium. Meat with injected sodium solution can have words like “broth” or “saline” on the labels. Fresh meat without added sodium has levels of about 100 milligrams or less in a 4-ounce serving, according to the AHA.
Use low-sodium sides, condiments, dressings and seasonings
Barbecue sauces, ketchup, mustard and sides like pickled vegetables can pack a lot of sodium into a small serving. When you’re hunting for condiments and dressings, read the label for low or reduced sodium options. Look for items that have 140 mg of sodium or less per serving.
Vinegar, low-sodium mustard, low-sodium hot sauce and Worcestershire sauce can add flavor with limited sodium and calories.
Check bread labels
Bread is a sneaky source of sodium for many Americans, according to Dietary Guidelines for Americans. Sodium is often added to foods as a preservative. For sandwiches, read the label and choose options with the least amount of sodium.
Add salt after cooking and tasting
Skip salting your food while cooking or only add a little as you toss them onto the grill. Consider using low-sodium seasonings, black pepper and other spices to add flavor. Then, taste your food before adding more salt.
Skip chips and fries
As tempting as a bag of chips or piping hot fries might be, choose a different snack or side such as fresh vegetables with hummus or fruit and vegetable-based appetizers.
How to reduce hidden calories
Here are some tips on reducing calories in your cookout foods and drinks:
Check your drinks
Drinks such as soda, alcohol and specialty coffees can give you 150 to 500 calories per serving with the added sugars and sweeteners, milk or mixers. Instead of these drinks, try drinking sparkling water with a squeeze of citrus, water with fruit or unsweetened tea with fruit.
Watch condiments and dressings
Pasta and potato salads with mayonnaise or other salads with creamy dressings can add calories to your diet. Instead, try a pasta or green salad with a homemade vinaigrette to add flavor without the calories and extra sodium.
Skip the snacks
Foods high in sodium, such as chips, and desserts like cookies can also add calories. These foods can also be easy to eat a lot of. Try a dessert such as grilled fruit for a sweet treat that also has fiber and important nutrients.
Photo credit: Getty Images
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