Enjoy your summer barbecues without compromising your health goals. Discover tips for healthier eating and staying mindful for a balanced and enjoyable summer event.
Ah, summer! Along with sunny days, warmer temperatures, and the urge to want to leave work early come invitations to graduation parties, barbecues, and picnics in the park. Tempting as these may be, you may end up feeling sluggish, bloated, and upset with yourself after indulging in some of the more unfavorable foods served at these events. The best summer party accessory is a healthful-eating action plan.
Get Ready
On the days before and after, make a conscious effort to eat nutritiously so that, if you do splurge a bit, you don’t suffer guilt (or stomachaches) later. Have a hearty breakfast the morning of your gathering, or a small snack—like whole grain pretzel sticks and peanut butter—a couple of hours before the event. (Click here for some ideas to help you meal plan.) As you’re heading to the venue, visualize your plate piled high with colorful and varied foods. At the very least, most functions will usually have salad fixings, so fill up on the items that will give you the most nutrients, vitamins, and fiber, then reward yourself with a small portion of something decadent. After all, you are celebrating!
Navigating Barbecue Favorites
Aromas may entice, but barbecued and fried foods like steaks, burgers, pork ribs, and chicken wings can be high in fat, calories, and sodium—especially if accompanied by seasonings, sauces, and buns. (Not to mention the potential food safety issues at these gatherings, when foods that contain meat and dairy have been sitting outdoors for too long.) A basic cheeseburger will run you about 350 calories, 20 grams of fat, and 600 milligrams of sodium, which is nearly 25 percent of your daily recommended value. Even a handful of nuts come in at 10 grams of fat, and that refreshing cup of sangria will cost you 20 grams of sugar. You don’t have to cut out everything completely, but keep these numbers in mind before you approach the food tables, especially if you’re concerned about weight management and caloric intake, or have a pre-existing condition like high cholesterol or hypertension.
Consider the following:
- Plan Ahead: Call and ask the hosts what they’ll be serving the day of their event and ask if you can bring a plant-based side dish with you (a three-bean salad, baked kale chips, or carrot sticks and hummus) if there’s going to be nothing but fried foods and salty snacks. If the venue doesn’t allow for outside food, then make smart adjustments. Choose to forgo the bread, select a leaner meat, omit creamy toppings, or replace anything fried with salad (remember, you don’t have to give up everything!). And always—always—eat off a plate.
- Choose Lean Proteins: Opt for grilled chicken, turkey burgers, or fish instead of higher-fat meats like sausages and ribs. These options are lower in saturated fat and calories but still provide the protein you need to stay full and satisfied.
- Incorporate Vegetables: Make half your plate vegetables. Grilled vegetables like zucchini, bell peppers, and asparagus are delicious and nutritious. You can also add a fresh salad with a variety of colorful veggies.
- Healthy Side Dishes: Traditional sides like potato salad and coleslaw can be high in calories and fat. Consider lighter alternatives such as a quinoa salad, roasted sweet potatoes, or a fruit salad. These options are nutrient-dense and lower in unhealthy fats.
- Mindful Portions: It’s easy to overeat at barbecues, especially with a variety of tempting dishes. Be mindful of your portions. Use a smaller plate, which can help control the amount of food you consume.
- Hydrate Wisely: Summer heat can lead to dehydration. Choose water or sparkling water over sugary drinks and alcoholic beverages. Add a slice of lemon or lime for a refreshing twist. If you choose to drink alcohol, do so in moderation and alternate with water to stay hydrated.
- Savor the Flavors: For dessert, go for fresh fruit like watermelon, berries, or a homemade fruit sorbet. These options satisfy your sweet tooth while providing vitamins, minerals, and fiber.
- Keep Moving: Mingle, mingle, mingle. Take a lap around the buffet before every course. Engage in a game of volleyball or two in between servings, or take a walk after eating. Each little burst of movement will keep your nibbling to a minimum, and your calories in check. Incorporating some physical activity (with medical clearance, of course) into your plans helps balance the extra calories and keeps you energized.
Taking Control
While you may be out of your element, you can still be in control when it comes to your nutrition as long as you plan on being mindful before you even walk out the door. With a healthful eating strategy, you can successfully face that smorgasbord of potentially indulgent foods on the other side.
0 Comments