EAT THIS: Hot Dog with onions, relish, ketchup and mustard, 270 calories, 12 g fat
- Hot dogs get a bad rap, but they score a resounding victory in the battle of American barbecue classics. Hot dogs benefit from two simple realities: First, the skinny bun makes for built-in portion control, which means unless you've fired up foot-long brats or have a penchant for chili and cheese, you're unlikely to build a dog with more than 300 calories. Second, the traditional condiments for hot dogs -- ketchup, mustard, relish, onions -- are of the low-calorie variety.
NOT THAT! Cheeseburger with lettuce, tomatoes, onion, ketchup and mustard, 600 calories, 28 g fat
- It may carry a fig leaf of lettuce, but it's also overloaded with empty calories. And if you're among the half of Americans who slather their hamburger buns with mayo, you'll lump another 100 calories onto the total. Most burger meat is 20 percent fat even before you blanket it in processed cheese, so the calories add up quickly.
EAT THIS: Chips and Guacamole, 175 calories, 12 g fat
- No, tortilla chips don't beat out raw vegetables, but guacamole trounces ranch dressing (below). That's because avocados are rich in monounsaturated fats, so they help fill your belly at the same time that they protect your heart. But make sure your guac is made from real avocados; many national-brand "guacamole dips" are made with less than 2 percent avocado. Your best bet? Make it at home; you can have a huge, crowd-pleasing batch ready in under 5 minutes. Our favorite recipe is right here.
NOT THAT! Veggies and ranch, 200 calories, 14 g fat
- This ubiquitous summer appetizer is less about the vegetables and more about a sturdy delivery system to offload the ranch from bowl to mouth. Unfortunately, on a scale of 1 to 10 in terms of solid nutrition, ranch registers a resounding 0. Want to make the ultimate snack? Ditch the ranch and the tortilla chips and dip your veggies in guac instead.
EAT THIS: Baked Beans, 150 calories, 2 g fat
- Beans are holders of the nutritional triple crown: They're packed with protein and fiber, they're sultans of satiety, and they're one of the richest sources of antioxidants on the planet. So for a mere 150 calories, you get a food that will fill your belly, rev up your metabolism, and help fend off the Reaper. Just make sure your version -- whether homemade or store-bought -- isn't loaded with added sugars.
NOT THAT! Potato Salad, 220 calories, 12 g fat
- Potatoes are already at the low end of the vegetable totem pole: they're high in carbohydrates and low in fiber, which translates into a big spike in blood sugar levels. Want diabetes with that? But when you add a jar of mayonnaise to the mix, things go from bad to worse pretty quickly.
DRINK THIS: Mojito, 175 calories, 15 g sugars
- This rediscovered favorite among cocktail connoisseurs is made from fresh mint, fresh lime juice, and zero-calorie club soda. Add to that a restrained glug of rum and a teaspoon of sugar and you're looking at one of the "healthiest" libations you'll ever stumble across. And if you drink few enough to avoid stumbling yourself, you've solved the booze weight-gain problem.
NOT THAT! Margarita, 500 calories, 35 g sugars
- Pre-made margarita mix is slime green for a reason. It's a warning sign: Toxic spill ahead! Margarita mixes are high-fructose corn syrup with an injection of artificial lime flavoring, making them a serious threat to your beach body. If you simply must have a margi, make it a real one, with fresh lime juice, tequila, and just a touch of sugar.
EAT THIS: Ice Cream Sandwich, 180 calories, 7 g fat, 13 g sugars
- If you simply must indulge your sweet tooth, do it with an ice cream sandwich. Unlike a piece of pie or a bowl of ice cream, which are dangerously undefined, size-wise, the ice cream sandwich comes in a small, pre-determined portion that rarely cracks the 200-calorie threshold.
NOT THAT! Apple Pie, 400 calories, 15 g fat, 29 g sugar
- Don't be fooled by the wholesome association with "mom." Think "Eve," instead, and eternal damnation. The crust that holds those innocent apple slices is fashioned from lard and refined flour, and the fruit floats in a thick ooze of sugar sludge. Pie has more calories than an 8 oz sirloin and more sugar than most candy bars -- and that's not even counting that big scoop of vanilla ice cream you're likely to flop next to the slice.