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Grill Cheat Sheet

Toss your favorite foods on our digital grill to find their PointsPlus ^® values.

As a general cooking method, grilling is a good way of preparing food without adding fat," says David Seres, MD, director of medical nutrition at Columbia University Medical Centre in New York. "As long equally yous skip the butter, you don't have to worry about having too much corn."

Let's start with the classic cookout icon: the burger. Eating 1 is hard to resist, but since you're probably going to add cheese and a bun, you should at least endeavor for leaner cuts to proceed your PointsPlus values under control. "If you lot're looking for a good meaty chew with many fewer calories than the real affair," says Seres, "a portobello mushroom brushed with a little Italian dressing is fantastic."

Pick your patty:

Patty type	Size	PointsPlus value
Regular footing beef	3 oz	5
Lean basis beef	3 oz	3
Regular ground turkey or chicken	3 oz	5
Lean footing turkey or chicken	3 oz	4
Soy burger	iii oz	3
Portobello mushroom	3 oz	0
Bison burger	three oz	5

The fowl focus of grilling is to continue it elementary. You probably already know that skinless is a amend option. With skin, a slice of chicken gains roughly ane PointsPlus value, depending on its size. Sauce it upwards with a dollop of honey mustard, if you like; it won't toll you.

Choose your craven:

Chicken	Size	PointsPlus value
Breast, boneless and skinless	3 oz	iii
Drumstick, boneless and skinless	3 oz	1
Drumstick, with skin and bone	3 oz	2
Thigh, with skin and bone	3 oz	iv

Once yous've stoked your dress-down to perfection, odds are you're gear up for some cherry-red meat. Instead of a heavy slab, opt for the recommended serving size of 3 ounces. "Your grocer or butcher should exist able to assist yous to figure out which cuts are lower in fat and give you lot a primer on how to shop for leaner meats," says Seres. Go with a healthier cutting and make information technology more savory by the seize with teeth. Brushing a steak with sauces and marinades, as long as they're non too creamy or oily, adds loads of taste and little to no PointsPlus values.

Human being upwards with meat:

Steak	Size	PointsPlus value
Filet mignon	3 oz	7
Trimmed filet mignon	3 oz	4
Porterhouse	3 oz	7
Trimmed porterhouse	iii oz	six
Sirloin	3 oz	5
Trimmed sirloin	3 oz	3
Lean flank steak	3 oz	iv
T-os	3 oz	7
Trimmed T-bone	three oz	v

If you lot're interested in giving seafood a spin, bank check out our marine-life breakdown.

Succulent seafood:

Fish	Size	PointsPlus value
Shark steak	four oz	5
Snapper fillet	4 oz	v
Salmon steak	4 oz	seven
Swordfish Steak	4 oz	6
Tilapia	four oz	ii
Tuna steak	4 oz	5
Shrimp	4 oz	2
Scallop	4 oz	3

Continue yourself honest
Presumably, the cookout is going to be your big meal for the day. Here's a realistic scenario to assistance you understand how your PointsPlus values can add up to a reasonable full. Take a lean-ground-beef burger on a whole-wheat bun with a slice of fatty-free American, and information technology'southward merely half dozen PointsPlus values. Add a craven drumstick garnished with a light sauce selection, and at that place'due south another v. If there's a round two, switch things up with a seasoned snapper fillet, and pile on some juicy grilled veggies. That makes for a grill-fest that rings in at a respectable 17 PointsPlus values. Planning on existence hungry for more? Make that decision beforehand and fix aside the actress room in your daily PointsPlus Target and weekly PointsPlus Allowances.

Sit down and enjoy
Don't let yourself go distracted. Sure, all your friends are around and there are a lot of conversations and activities going on, but the more you focus on your plate, the less likely yous'll be to overeat. "It'south easy to lose track of how much you're eating at a cookout if you lot're focusing a lot on the socializing rather than the food," Seres says. "Instead of walking around with a full plate talking to people, find a overnice tranquillity place to sit down downwards so you can actually concentrate on the taste of the nutrient."

Don't beat yourself up
We all know that cooking out, especially for a vacation, means you're non probable to plot all your PointsPlus values and summate everything correctly. You might even get over your daily PointsPlus Target. Only don't go down on yourself. Just like a baseball game season, weight loss can exist a long haul, building momentum as you go forth. And hey, you lot might not hoist the World Serial trophy in the terminate, simply being healthier, leaner and more fit is worth more than a pile of metallic.

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Source: https://www.weightwatchers.com/templates/print.aspx?PageId=1408601&PrintFlag=yes&previewDate=8/5/2016

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