How to Eat Healthy at a BBQ
How to Eat Healthy at a BBQ
by Briana Galiardo, BS, RDN, CDN
Mystery meat hot dogs, mayo-filled salads, greasy potato chips, sugary cookies and brownies are all staples at a typical BBQ. However, here are some tips on how to make healthier decisions at a BBQ this summer!
Always choose the veggies FIRST
Eat the salad or nosh on the raw or grilled vegetable platter first. Once you’re done, you’ll have less room in your belly for the unhealthy stuff. When you’re ready for the main course, try to pile your burgers or chicken with veggie toppings like tomatoes, sautéed mushrooms, spinach, mixed greens, and red onions. Once again, the more vegetable you eat, the less room you’ll have for the high fat foods.
Make your own sides
If you’re not hosting the party, bring a healthy side dish for everyone to enjoy. Believe me, the guests are sure to enjoy a healthy alternative as opposed to the same typical potato and macaroni salad. Try bringing a Greek yogurt dip or hummus with a raw vegetable platter or multigrain pita chips. You can also make vinegar based coleslaw or large salad full of different vegetables (or even add marinated mushrooms/vegetables or roasted red pepper to your salad)
Marinate like a pro
I suggest skipping the barbecue sauce for something lighter. Marinade your chicken with bottled Italian dressing instead of BBQ sauce and you’ll slash sugar and calories by 90 %. If using store bought BBQ sauce, opt for low-sugar varieties or all natural types. Try Annies naturals with only 4g sugar per serving.
Swap red meat for fish
Fish is a great protein for grilling, and it contains healthy fats as opposed to the saturated fats found in red meat. Try grilling wild salmon filets or opt for a low-cost solution by using canned salmon to make salmon burgers.
Watch out for the condiments
Some condiments can hide a high amount of sugar and calories. Mustard is my go-to topping. A tablespoon of Dijon mustard has 18 calories with no added sugar or fat. Mayo on the other hand has 60 calories and 5 grams of fat. Ketchup is also full of sugar. If you are a ketchup lover, try opting for low-sugar varieties.
Choose a better protein
Burgers are actually a better choice then hot dogs because they are not full of preservatives, nitrates and sodium. Try using 90% lean ground beef when having a burger and go bun-less (top with avocado, sautéed mushrooms, salsa or tomato and mustard as opposed to processed cheese). Also expand your palate! Try black bean burger, soy burgers or vegetable burgers for a change. And remember, grilled chicken is a great healthy protein at any time.
Limit the booze
When drinking, alternate alcohol with water to stay hydrated. Also try a white wine spritzer or vodka with seltzer and lime for a low-calorie refreshing beverage.
Have your dessert and eat it, too
Try grilling fruit! It brings out their natural sweetness. Bananas, peaches, pears, nectarines, pineapple are al delicious on the grill. Top with low-fat cool whip for a simple fresh delicious treat your guests will love.
Have fun
Remember, BBQs are celebrations to enjoy with friends and family. Try not to restrict too much! Instead, choose sensibly. Remember, one meal cannot ruin an overall healthy diet plan.