Tag Archives: bbq ribs

How to Practice Weight Control at Cookouts

It isn’t easy. After all, the half the fun of a cookout is seeing the meat being grilled outside.

But WebMD has some words of wisdom regarding that grill full of goodies. “A 20 ounce T-bone steak can weigh in at 1,540 calories and 124 g fat.  An average cheeseburger has 750 calories and 45 grams of fat. What about pork or beef ribs? They come from the fattiest part of the animal.”


Remember, the average adult needs about 2200 calories to maintain body weight. Being careless at a cookout can put you way over budget as far as calories are concerned. Or, should I say, weigh over budget?

WebMD suggests going lean with cuts like pork tenderloin, skinless chicken breast and lean ground beef. If you can get these onto the grill without insulting your host, you are home free. If not, you need to be careful and cut way back when it comes to plate-filling. Those calorie bombs go down easy, but take hours of sweat to burn off. We all know the cliche Seconds on the lips forever on the hips.

One of the tricks that works well and is more subtle than bringing your own lean meat is to bring a tray of appetizers that includes carrots, celery, etc. You can work on filling up on those munchies so that a smaller portion of the high fat meat will satisfy you.

When the meal winds down to dessert time, beware of the cakes and pies. Once again, you can do an end run here, and bring some healthy pineapple slices or, better yet, watermelon. Everyone loves watermelon and it is minimal in calories. Watermelon happens to be one of my favorite foods. Check out How Healthy is Watermelon? to read further about how healthy it is.

There are few treats more refreshing than watermelon on a summer day.

There are few treats more refreshing than watermelon on a summer day.

The old saying an ounce of prevention is worth a pound of cure applies here. Paying attention to serving size and exercising portion control can keep you on the safe side. If you don’t overdo the eating and drinking, you won’t have to worry about extra exercise to work it off.

Focus on lean eating and conversation and avoid at all costs mindless munching.



Filed under cookouts

How Many Calories in Boston Market’s New Ribs?

Boston Market has introduced a new meal this week in the form of BBQ Ribs. The firm considers it a natural progression in the form of a ‘comfort food’ that goes with their chicken. Lots of firms offer chicken and ribs. However, Boston Market does not have fryers in their restaurants and I think most chicken and rib joints sell fried chicken along with ribs. Boston Market has specialized in the healthier oven-cooked chicken. I wonder if there may be more of a gap between the ribs and chicken than they envision.

I confess that I have a soft spot for Boston Market, having enjoyed a lot of tasty and pretty healthy meals there. When I took care of my aunt with Alzheimer’s I would pick up a turkey dinner from Boston Market for us to dine on at Thanksgiving.

The firm also boasts about 100 combinations of meals ‘under 500 calories,’ so it is possible to eat there reasonably.

Now comes the BBQ ribs. Not so healthy. Boston Market offers a half rack and a quarter rack.


Here is the nutritional breakdown for the half rack from their website:

The half rack has
Calories 1180
Total Fat 74 Grams
Saturated Fat 29 Grams
Cholesterol 215 mg
Carbohydrates 67 Grams
Sodium 3150 mg
Sugar 58 Grams
Fiber 2 Grams
Protein 65 grams

The calories come to around half of a normal person’s plus 2000 calories per day budget. Not horrible, but you will need to watch your consumption the rest of the day.

That is a lot of fat and saturated fat. More than you need and more than recommended for a day’s consumption.

Sodium is another problem. The daily recommendation is around 2300 mg, but if you are over 50 it drops to 1500, so this is double.

The sugar at 58 grams falls just short of 12 teaspoons full. There are 4.2 grams of sugar per teaspoon.

You will be getting pretty much your entire protein allowance with the 65 grams. Might be a digestion problem, but it is all the protein the average adult needs in one day.

Keep in mind that this calorie breakdown does not include any side orders of mashed potatoes and gravy or corn bread or a beverage, so you will likely be consuming at least half of the normal man’s 2000-2200 calorie per day budget by the time you finish.


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Filed under bbq ribs, Boston Market, fast food, fat, health, junk food, nutrition, portion control, portion size, salt, sodium, sugar, Weight