Get Your Healthy Hots

Can we actually say “hot dogs” and “healthy” in the same sentence? According to the American Cancer Society, hot dogs are a type of processed meat affiliated with, when eaten in excess, headaches, increased risk of certain cancers and decreased heart health. A 2020 report in the Journal of the American Medical Association, stated that “Hot dogs should be, at best, an occasional choice, consumed in small portions. Although hot dogs aren’t the most nutritious option, they can still be part of a healthy diet in moderation. “Taking this information into consideration, we can plan to enjoy a tasty hot dog meal, just not too often.

There are skinless, skin-on, veggie, beef, poultry and lower-sodium hot dogs from which to choose. When making your selection, try to locate hot dogs that are less than 150 calories, 5 grams of saturated fat, and 430 milligrams of sodium per serving; this selection can fit into a healthy eating pattern, when used as a “special occasion” food. Elect to steam-grill, bake or broil hot dogs, rather than frying or battering them.

Just to give a bit of perspective, depending on the size you select, a Nathan’s all-beef hot dog can be between 120-150 calories with 5-7 grams of saturated fat. A Morningstar Farms veggie dogs weighs in at about 60 calories, with 1 to 2 grams of fat. And, spoiler alert, the beloved Costco dog can take you through the day with 550 calories (yes, per dog) and 12 grams of saturated fat. Just saying.

It is understood that the hot dog is the main event. However, the toppings can help to amplify the taste and texture, allowing for, say, a lower-fat or lower-sodium hot dog while still keeping the enjoyment. Heap on the nutrient-dense toppings of your choice: onions, peppers, shredded lettuce or cabbage, chopped peppers or fresh chilies, chopped tomatoes, sauerkraut, Kimchi, salsas, avocado, and mustard, to name a few.

Although we understand that the choice of bun may be sacred, a whole wheat or whole-grain bun, topped with sesame seeds or “everything” seasoning can contribute some positive nutrition. Or, heaven forbid, consider an open-faced dog, for a bit of calorie savings.

If chili is a condiment of choice, put aside some time and create a healthier chili, with lean meat and lots of beans, or just the beans. Go easier on the salt, but go as hot as you like with fresh, chopped chilies, and flavor up with cumin, garlic, dried chili, white pepper and all your secret spices ( as they do not contain fat or sodium).

Side dishes can add a level of healthy eating, and, perhaps, stand in for that second dog. Think about grilled or steamed corn on the cob, pasta or potato salad with grilled vegetables, baked beans, home-baked veggie chips, tomato and onion salad, watermelon and strawberry salad to complement your dog and bun.

Hot dogs are produced in a much healthier manner than they were over 100 years ago, when Nathan Handwerker opened a tiny hot dog stand in Coney Island. At the time, the “hot” in “hot dog,” was slang for “not so good,” and many people stayed away from the tasty treat. To assure sales, Handwerker hired white-uniformed men and women, replete with stethoscopes, to eat his products in front of the stand.

It worked! If the product was good enough for doctors and nurses, it was good enough for the crowd. Another early Nathan’s sales technique was the hot dog eating contest. Pedestrians strolling by the hot dog stand were assailed with “how many do you think you can eat in a minute?” This tended to attract customers, as well as maintain a loyal following.

We would be remiss if we did not mention the ongoing dilemma of mismatched bun and hot dog packaging. Traditionally, hot dogs are sold in packs of about ten, while buns are sold in packs of eight. We went right to the source, the National Hot Dog and Sausage Council, for an explanation. According to the Council,

“Sandwich rolls, or hot dog buns, most often come eight to the pack because the buns are baked in clusters of four in pans designed to hold eight rolls. There are now baking pans that come in configurations that allow baking 10 or 12 at a time, but the eight-roll pan remains the most popular.” On the other hand, hot dogs are sold by the pound, with a conventional size of ten hot dogs to the pound.” The Hot Dog Council offered a simple solution: purchase five bags of eight-to-the-pack buns and four 10-to-the-pack dogs, and it all evens out. Hmm….

To sum it all up, a quote attributed to Humphrey Bogart, “…a hotdog at the ballgame beats roast beef at the Ritz.”

Please contact the writer at foodprof2@gmail.com for nutrition and health questions or ideas for future columns.