The Better BBQ

Next week is the Fourth of July and that means that the BBQ season is in full swing. Those fun filled get-togethers with tons of food and friends are a fantastic way to celebrate the great weather and spend time with family and friends, but they can really do damage to your waist-line.

Two weekends ago, my husband Nate and I went to a BBQ on Friday night, Saturday night and Sunday night…totally fun, but challenging to eat right. For instance, a typical plate can be well over 1,700 calories, 86 grams of fat (26 of them being saturated), 357 mg of cholesterol and 3,508 mg of sodium. This is what that plate would look like: a hamburger on a bun, a bratwurst on the side, a brownie, potato salad and baked beans. Now separately, those things are not the worst foods in the world, but pile them all high on a plate and devour them in one sitting, and it’s a calorie catastrophe.

So what’s a BBQ goer to do? Just follow these simple tricks to keep your heart and waistline healthy throughout the summer.

1. Choose the right meat. If you have a choice, choose grilled chicken, turkey burger or very lean hamburger (93% lean). You will get a great protein pump without the all the calories and fat (especially saturated fat) of the fatty burgers and brats.


2. Don’t fill up on bread. Stay away from rolls and buns. Generally, these are made with refined, white flour anyway, so they can pack in the calories without providing an ounce of nutrition…just say no.


3. Fill up on grilled or fresh veggies. They are low calorie, fiber-filled and nutrient packed.


4. Satisfy your sweet tooth with fruit salad. Again, it’s nutrient packed and much lower in calories than the typical baked goods.


5. Only eat what you really really want to eat. If you LOVE baked beans, have a little bit…not spoonful after spoonful…but get a nice little taste (like ¼ cup) and be satisfied. If it’s brats that you drool over, have a half of one for your “meat” and call it a day.


6. If you’re staying away from carbs all together, a BBQ should be easy for you...meat and veggies…make it your mantra!


7. Bring something to the party that you can nosh on without guilt: think veggie tray.

The lighter way to eat at a BBQ.

Check out this tasty, healthy and very full plate!

• Grilled chicken breast


• Grilled asparagus (10 spears)


• Fruit Salad (1/2 cup)


• Baked beans (1/4 cup)


• Coleslaw (1/4 cup)


• Chocolate chip cookies (1 cookie)

For all of that…including a cookie treat…it’s only about 550 calories, 15 grams of fat (5 saturated), 159 mg cholesterol, 509 mg sodium.

So go forth and enjoy your next BBQ!