We are in a society of consumption. We buy things simply because they are available, not because we need them. Even when we are in the grocery store we grab things mindlessly. Then they end up in our cupboards and fridges waiting to be used. Sometimes we use them up without thinking of the calories. Or they often just get thrown out, either way, it is a waste of time and money.
Here is something to think about on your next grocery trip. When shopping in the condiments isle here are the dos and don’ts.
When you think about summer you think about BBQ’s; hamburgers, hotdogs and friendly salads. Consider this the next time you pile all the condiments in your cart.
Ingredients |
Calories |
Fat (g) |
Protein (g) |
Sodium (mg) |
Carbs (g) |
Fibre (g) |
BBQ Hamburger |
|
|
|
|
|
|
Hamburger |
140 |
5.4 |
21.6 |
N/A |
N/A |
N/A |
Hamburger Bun |
130 |
1.9 |
4.1 |
206 |
21 |
2.1 |
Mayo 1tblspoon |
90 |
10 |
0.1 |
70 |
N/A |
N/A |
Ketchup |
20 |
N/A |
N/A |
140 |
5 |
N/A |
Mustard |
6 |
N/A |
0.2 |
56 |
0.4 |
0.2 |
Cheese 1 slice |
114 |
9.4 |
7.1 |
176.1 |
0.4 |
N/A |
Onions 1tbl chopped |
3.8 |
N/A |
0.1 |
N/A |
0.9 |
0.2 |
Tomato 1 slice |
4.2 |
0.1 |
0.2 |
1.8 |
0.9 |
0.2 |
Total |
508 |
26.8 |
33.4 |
649.9 |
28.6 |
2.7 |
Total daily intake Recommended |
1900 |
65 |
50 |
2100 |
300 |
25 |
Total without the add on’s |
288 |
14.9 |
29.3 |
373.9 |
7.6 |
0.6 |
If you are watching you waste line it is best to lose the bun, you just saved 130 calories at least, and you can add a carb as a side dish. Stick with just mustard, less sugar and less fat. If you don’t like mustard, hot sauce is a good alternative, the heat boost’s up your metabolism as well. Use low fat cheese. Your guests will never notice, and you can be more giving with the tomato and onion. You just brought your 508 calorie burger down to 288 calories.
Now for the salad…..
We always start with the lettuce of course, but again once we add the cheese, nuts, croutons and dressing. It’s just as bad as the burger, if not worse.
Ingredients |
Calories |
Fat (g) |
Protein (g) |
Sodium (mg) |
Carbs (g) |
Fibre (g) |
Summer Salad |
|
|
|
|
|
|
Lettuce 2 hand full’s |
12 |
N/A |
N/A |
N/A |
2 |
2 |
Carrots 1 med. Chopped |
3.3 |
N/A |
0.1 |
8 |
0.8 |
0.2 |
Cucumber 1/2 cup chopped |
6.8 |
1 |
0.4 |
1 |
1.4 |
0.4 |
Cheese 1/4 cup |
99 |
8 |
5.3 |
419 |
1.5 |
N/A |
Onion 2tbl chopped |
7.6 |
N/A |
0.2 |
N/A |
1.8 |
0.4 |
Pumpkin seeds 1/4 cup |
71.4 |
3.1 |
3 |
2.9 |
8.6 |
4.2 |
Sunflower seeds1/4 cup |
186 |
13.9 |
6.2 |
1 |
7.7 |
3.6 |
Walnuts 1/4cup chopped |
200 |
20 |
4.6 |
0.6 |
4.1 |
2 |
Peacans1/4 cup halved |
200 |
20 |
3 |
N/A |
4 |
3 |
Croutons 16 multigrain |
70 |
3 |
N/A |
120 |
8 |
N/A |
Dressing Heavy 2 tbl |
120 |
12 |
N/A |
287.1 |
1.3 |
N/A |
Dressing Light |
60 |
2 |
N/A |
144 |
4 |
N/A |
|
|
|||||
Total with dressing |
1026.1 |
83 |
19.8 |
982.6 |
27.2 |
15.8 |
Total daily intake recommended |
1900 |
65 |
50 |
2100 |
300 |
25 |
Total without the add on’s |
321 |
17.1 |
6 |
693.9 |
10.1 |
7.2 |
You should only be adding one type of nut or seed, not 4. The calories can add up very quickly as you can see. Also, it’s about grabbing the right nut for the salad; you want it high in protein and fibre with low fat. Pumpkin seeds and sunflower seeds are a great example of this. If you like you can add the ever so controversial hemp seeds. They are a great source of protein and fibre without the hard crunch, especially good if you’re not a nut lover. Feta or goat cheese is a great add on, for any salad. Just by picking the right nut, cheese and dressing you can save yourself over 500 calories.
So the next time you’re doing your groceries and grab something at impulse ask yourself are these the extra calories I want to put in my or my family’s bodies? Because that is what it all comes down to, everything you put in your cart is going into you and your family’s bodies.
Stop the madness and take responsibility, stay healthy!!!