BBQ season in the Chicagoland area is upon us and many of us are looking forward to seeing friends and family this summer in these types of outdoor settings. BUT BBQ season can also wreak havoc on your healthy nutrition goals if you’re not prepared. Here are some tips to help you enjoy your summer BBQs without regretting it the next day.
- CHOOSE YOUR PROTEIN WISELY: Fish, chicken breasts and lean ground poultry can be great leaner meat options for a BBQ. If you aren’t sure what’s being served or you know what’s being served doesn’t align with your nutrition goals, bring your own protein to the party.
- STICK WITH WHOLE GRAINS: Whether it’s your burger buns or your pasta salad, swap your white grain options for whole grain. It’s likely most people won’t even notice.
- CHOOSE HEALTHIER APPETIZER AND SIDE OPTIONS: Veggies and hummus, side salad, grilled fruits and veggies, etc. are all great options to nutritiously fill your plate. If you’re not sure what kind of food will be there, bring your own dish or two. Not only is this good etiquette, but it also ensures that you will have at least one thing there that fully aligns with your nutrition goals.
- BUILD A BALANCED PLATE: Don’t feel like you have to avoid some foods altogether, but fill the majority of your plate with fruits or veggies and then add in some lean protein before reaching for the less nutritious options.
- MAKE A PLATE AND WALK AWAY: When you stand around the food table, it’s easy to start to graze and lose track of how much you’re eating or even continue eating when you’re not actually hungry.
- DRINK WATER: Try to avoid some of the sugary beverage options that you tend to find at BBQs and opt for flat or sparkling water instead. This will help keep you hydrated, while avoiding empty calories and added sugar.
- PLAN ACTIVITIES THAT DON’T REVOLVE AROUND FOOD: Set up a net for volleyball or badminton, start a game of catch or kick-ball, maybe a little bocce ball. Summer BBQs don’t have to be all about the food, get active and have some fun!
- GIVE YOURSELF GRACE: Some food is good because it fuels and nourishes our body…some food is good because it tastes good and makes us happy. It’s not a bad thing to indulge a little bit at the summer BBQ. Maybe those brownies are calling your name...eat the brownie! Just indulge in moderation. Don’t eat the whole plate of brownies.
