10 Simple and Effective Tips to Eating Healthy at Your Summer BBQ
Pick your protein first. Fish, chicken, ground turkey & lean ground beef are great options.
Build a balanced plate. Fill half of your plate with fruits & veggies. Split the other half with your protein, whole grains and starchy vegetables.
Know your portions! 3oz of protein is about the size of a deck of cards. A good portion size for a man will be between 6-7oz, while a woman should eat between 4-5oz. For carbs, measure half of your closed fist for 1 serving.
Add color! Most veggies are fit for grilling. Asparagus, bell peppers, mushrooms, zucchini, onions, potatoes, corn & eggplants, all turn out great on the grill. Add them to your kababs or use a grill basket.
Marinate or use rubbing spices on your meat & veggies for added flavor. Skip the dips & sauces.
Swap your sides. Instead of baked beans, coleslaw, macaroni and potato salad, try a green salad, fruit salad, or bean salad. Or, learn to make a healthier version of your favorite side at home.
Grill your fruit too! Try grilling pineapple, pears, peaches and bananas. They are delicious, and a healthy dessert.
If you are overwhelmed by the selection of food at someone else's BBQ, use this tip: Eat a little of what you love, and skip the foods you just like. For example, if you love BBQ chicken, but only like burgers, then choose chicken. If you love baked beans, but only like potato salad, then choose baked beans. Watch your portions, and enjoy the food you LOVE.
Practice mindful eating. Give yourself time to eat and savor your food. If you finish your plate and want more, wait. Your body usually needs time to realize it is full, so give yourself 15-20 min before going back for more.
Plan your summer get-togethers around an activity. If the main event is the food, you are more likely to overeat. Set up some fun outdoor games and get moving!
