As temperatures rise, many individuals opt for "picky bits" meals, a modern evolution of the classic "mum fridge salad," characterized by a variety of small food items plated together. While these grazing-style meals, often featuring items like calamari rings, hummus, olives, and charcuterie, can seem like a nutritious way to consume protein and fiber, a registered nutritionist warns they can quickly become calorie-dense and lead to unintended weight gain.
Rob Hobson, a nutritionist and author, explains that combining multiple energy-rich foods in a single sitting makes these meals surprisingly calorific. The variety of flavors and textures can also encourage grazing, making it difficult to track overall consumption. The social aspect, often accompanied by alcohol, can further increase calorie intake.
Hobson identifies several common "picky bits" and their nutritional profiles:
Processed meats, such as ham, can contain up to 250 calories and 20 grams of fat per 100g. They are often high in salt and may contain nitrites or nitrates, suggesting they should be occasional treats. Pairing them with fresh vegetables can offer a more balanced option.
Cheese boards, with some brie varieties reaching up to 300 calories and 28 grams of fat per 100g, are nutritious but rich in saturated fat. To make them healthier, pairing cheese with fruit, wholegrain crackers, and vegetables is recommended. Stronger cheeses can also increase satiety.
Store-bought coleslaw, with around 175 calories and 22 grams of fat per 100g, often contains more mayonnaise than vegetables. Making it at home with Greek yogurt and less mayonnaise can reduce calories while maintaining creaminess.
Hummus, while providing fiber and plant protein from chickpeas, is calorie-dense due to tahini and olive oil, averaging 177 calories and 10 grams of fat per 100g. Portion control is key, and pairing it with crunchy vegetables instead of bread or crisps is advised.
Guacamole, rich in heart-healthy unsaturated fats, fiber, and potassium, has about 200 calories and 18 grams of fat per 100g. It is considered a more nutritious option, especially when consumed with crudités rather than tortilla chips.
Chicken drumsticks offer a good source of protein, which promotes fullness. A 100g serving contains 262 calories and 11 grams of fat with skin, and 150 calories and 6 grams of fat when skinless. Removing the skin can reduce calories and fat.
Crudités, with approximately 30 calories and 0 grams of fat per 100g, are a low-calorie option rich in fiber, vitamins, and crunch. They can be used as a healthier alternative to crisps or bread for dipping.
Pasta and potato salads, often high in calories due to oil or mayonnaise dressings, can reach up to 260 calories and 16 grams of fat per 100g for pasta salad, and 150 calories and 14 grams of fat per 100g for potato salad. Healthier homemade versions with wholegrain pasta and lighter dressings are suggested.
Cocktail sausages and Scotch eggs are high in salt and fat. Five cocktail sausages contain 115 calories and 8 grams of fat, while a Scotch egg can have 350 calories and 18 grams of fat. These are considered occasional indulgences.
Pork pies are energy-dense, with a 75g pie containing 280 calories and 22 grams of fat, due to the combination of pastry and fatty meat. They are also high in saturated fat and salt.
Flatbreads, at 120 calories per 35g serving, are a concentrated source of calories that can lead to mindless consumption. Pairing them with protein-rich dips and vegetables, or choosing wholegrain varieties, can enhance satiety.
Crisps, with 165 calories and 10 grams of fat per 30g serving, offer little protein or fiber and are rarely filling. Serving them in a bowl can help manage portion sizes.
Olives, while containing heart-healthy unsaturated fats, are calorie-dense and can be high in salt, with 60 calories and 6 grams of fat per 10 olives. A handful is recommended.
Calamari rings can be high in calories and fat, especially when battered and deep-fried (175 calories, 12 grams of fat per 100g). Grilled calamari is a lighter, protein-rich alternative.
Pickled vegetables like cornichons and pickled onions are low in calories (18 per 100g) and fat-free, offering flavor and crunch, though they can be high in salt.
Alcoholic beverages, such as a 250ml glass of rosé wine (200 calories, 9 grams of sugar), contribute significant calories and can lower inhibitions, potentially leading to increased food consumption. Alternating wine with water can help mitigate this.