Best Of Worst -- July 4th Foods

(CBS)  Face it -- few among us can resist the temptation to dig in when that food starts coming off the grill at a July 4th get-together.

But, points out registered dietician Keri Glassman, some foods simply aren't as bad as others for you -- even when neither is exactly healthy.

So, on The Early Show Tuesday, Glassman had words to the wise on ways to try to go when you inevitably indulge in those holiday dishes.

Their calories are about the same, but chicken breast is higher in protein and lower in sodium than wings, so breasts would be the healthier choice.

BEST: Fried Chicken Breast (6 oz)
443 calories, 23g fat, 469mg sodium, 15g carbs, 42g protein

WORST: BBQ Chicken Wings -- dark meat (6 oz)
467 calories, 20g fat, 1826mg sodium, 45g carbs, 26g protein

Usually, I would say, 'Skip the mayo,' but in this case -- all that fat and sugar from the pork ribs forces me to say -- go for the mayo dish!

BEST: Lobster Roll (6 oz. portion of lobster, 1 tbsp. light mayo, 1 hot dog roll)
375 calories, 8g fat, 1050mg sodium, 31.5g carbs, 41g protein

WORST: Pork Ribs (6 oz.) with 3 tbsp. Bulls Eye BBQ sauce
540 calories, 26g fat, 950mg sodium, 23g carbs, 46g protein

For the sodium alone, SKIP the sausage!

BEST: Corn Dog Jumbo (6 oz.)
375 Calories, 21 g fat, 1170 g sodium

WORST: Pork Sausage no toppings (6 oz.)
586 Calories, 46.5 g fat, 2057 g sodium

Cotton candy is lower in calories, but it's all from sugar!

BEST: Cotton Candy (1.5 oz serving)
171 calories, 0g fat, 45g carbs, 45g sugar, 0g protein

WORST: Candy Apple (6.5 oz apple)
280 calories, 0g fat, 60g carbs, 50g sugar, 4.3g fiber, 2.2g protein

BEST: Bloody Mary (5 oz)
125 calories, 0g fat, 32mg sodium, 4.5 carbs, 17 g alchohol

WORST: Mojito (5 oz)
217 calories, 0g fat, 0g sodium, 8.4 carbs, 26g alcohol

Go for the smallest portion possible of the one you are craving!

Look how many calories are in a small piece!:

BEST: Blueberry Pie (1/8 of 9 " pie)
360 calories, 20g fat, 270mg sodium, 50g carbs, 8g fiber, 4g protein

WORST:Strawberry Shortcake (1/8 of cake)
420 calories, 25g fat, 250mg sodium, 45g carbs, 3g fiber, 6g protein

[seibertmj]

Dave,

I appreciate your coaching on reducing your weight. Today you told us to eat small portions yet enjoy the festivities. Ugh! I''ve hit 50 and the metabolism has slowed down. Your energy and kind, yet simple tips helps me to stay the course. Thanks! (You have related stories from your days of being over weight...which gives your suggestions more credibility.)

Happy Fourth to all,

Jean