Best of the bad holiday food choices

(CBS) --  Memorial Day weekend means picnics and firing up the grill -- in general, indulging -- often in foods that aren't all that good for us.

But, as registered dietician Keri Glassman pointed out on The Early Show Friday, there's not good, and then there's not good!

She noted six different food pairings:

Better and Worse

One two-ounce Oscar Myer Hot Dog on Wonder Bun with one tbsp French's classic yellow mustard and Heinz ketchup -- 305 calories, 17.5g fat, 7g sat fat

Worse: Ground Beef Burger on Wonder Bun -- 430 calories, 29.5g fat, 11g sat fat

Take-Home Point: Portion-controlled hot dogs, as opposed to burgers, can add up to fewer calories. Most people would think a hot dog would be the worse choice, but hot dogs prove to be the best of the worst.

Better: Two tbsp Heinz Sweet Relish -- 20 calories, 0 g fat, 95 mg sodium, 3 sugars

Worse: Two tbsp. Heinz Ketchup -- 40 calories, 0g fat, 380 mg sodium, 8g sugar

Take-Home Point: Condiments can add up fast! Adding ketchup may seem harmless, but relish is half the calories.

Better: Four tbsp Santa Barbara Mild Guacamole and 15 Tostitos Tortilla chips -- 220 calories, 14g fat, 1g sat fat, 280mg sodium, 4g protein

Worse: Four tbsp Lays French Onion Dip and 10 Multigrain Pita Chips -- 240 calories, 16g fat, 4.5g sat fat, 700 mg sodium, 5g protein

Take-Home Point: It's a toss-up -- when choosing high calorie snack foods, choose nutrient dense ones such as guacamole, to at least add some nutritional value (healthy fat)

Better: Corn on the Cob with one tsp. butter -- 155 calories, 3.4g fat, 1.6g sat fat, 32g carbs, 4.5g protein

Worse: Mixed Bean Salad (one cup mixed beans with 3 tbsp. Italian dressing) -- 394 calories, 19g fat, 0 g sat fat, 41g carbs, 13g protein

Take-Home Point: Be in control -- corn on the cob is portioned for you and only you can decide how much butter to add. Mixed and pre-prepared salads can add loads of extra calories from dressings and oils.

Better: DoveBar Dark Chocolate with Vanilla Ice Cream (78g bar) -- 260 calories, 17g fat, 11g sat fat, 26g carbs, 2g fiber, 3g protein

Worse: One serving homemade Peach Cobbler -- 338 calories, 17g fat, 8g sat fat, 44g carbs, 1g fiber, 3g protein

Take-Home Message: Just because it contains fruit doesn't mean it's better for you! Portioned ice cream bars are a better low-calorie option next to homemade pies and cobblers, especially ones made with butter and shortening-laden crusts.

Better: Red Wine Sangria (6 oz.) -- 149 calories, 7mg sodium, 22g carbs

Worse: Margarita (Six oz.) 350 calories, 800mg sodium, 20g carbs

Take-Home Message: Wine-based drinks are still a lower-calorie option next to fruity, mixed cocktails. Margaritas pack twice the calories next to a refreshing glass of sangria.

Posted by N Dutton

CBS News contributed to this report.