10 Tips for a Healthy Barbeque
If you’re planning on going to or hosting a barbeque then this blog is for you! We’ve compiled 10 key tips and tricks for a healthy barbecue to help you feel your best, from the inside out, so you can get the most out of your day.
- Protect heart health. Be a lean, green, grilling machine this BBQ season by choosing proteins like chicken, fish, shrimp, chicken or turkey sausage, chicken/salmon/turkey burgers, and >90% lean ground beef.
- Let the natural flavors shine through! Taste your food before deciding to sauce or not to sauce, and try serving the sauces on the side.
- Add fiber to the menu! Try swapping traditional buns for whole-grain to boost the fiber content, which helps keeps you satisfied and your blood sugar stabilize. Not a bun lover? Choose fresh fruit as your starch for a nutrient-packed alternative.
- Savor the caramelized flavors of grilled fruits for dessert in kabob form or with a Greek yogurt dip on the side. Don’t like your fruit warm? Opt for a fresh slice of watermelon or fruit salad for a refreshing, sweet treat.
- Add colorful veggies to your burger or sausage! Sauerkraut, grilled onions, mushrooms, peppers, leafy greens, dill pickle relish, tomatoes, avocado…. the possibilities are endless!
- Slow it down. It takes about 20 minutes for your brain to recognize that your stomach is full. Chewing slowly, talking to friends and family, taking deep breaths between bites, and savoring the moments are all ways to help you listen to your fullness cues.
- Clean it up. Did you know that the “black stuff” on your grill and grilled foods can actually be carcinogenic in high amounts? Reduce your exposure by minimizing the the time your proteins spend at high heat and avoid direct contact with flames.
- Keep Plate Method in mind! Remember, a standard portion for protein is the size of your palm. Choose a carb or starch for 1/4 of the plate and add in as many non-starchy veggies as you’d like!
- Boost the nutrition of your sides:
- Canned baked beans can be high in added sugars, so try swapping the canned baked beans for a homemade baked beans recipe or our black bean salad.
- Try swapping iceberg or pale lettuce for dark leafy greens like spinach, kale, arugula, mustard, collards, or beet greens to increase vitamin intake. Add shredded veggies like broccoli, Brussels Sprouts, and carrots to coleslaw for more color as well!
- Infuse veggies into your pasta salad like this yummy Rainbow
- pasta salad or Mediterranean veggie orzo salad.
- By making your own dips, you can control what ingredients you put in to be mindful of sodium and healthy fats. Guacamole, smokey white bean dip, hummus, tzatziki, and homemade ranch dip are all lovely compliments to the plate!
- The grill isn’t just for the meat! Try these yummy grilled veggie recipes.
- Hydrate! Water is best for a day in the sun. Staying hydrated with water can help support healthy hunger cues and keep you feeling clear-headed so you can be your best self!
