This week I had the opportunity to visit my friends at SA Live (KSAT) for a segment on healthy barbequing. BBQ’s can be such a fun way to enjoy the summer and reconnect with family and friends. With the abundance of delicious foods at these events, it is often very easy to overindulge and lose track of healthy habits. Here are some easy tips to keeping you on the right track this summer!

Don’t Show Up Hungry!

  • Strong feelings of hunger often lead to overeating and poor food choices. Showing up to a BBQ with a ravenous appetite is no different than extreme-river rafting without a life jacket- it is dangerous for your health. Staying ahead of your hunger throughout the day can help you make clear, nutritious choices during a BBQ.

Choose Lean Proteins.

  • Consider grilling leaner cuts of steak (rounds and loins)
  • Fish is a delicious anti-inflammatory option. Contrary to common belief, fish does NOT have to be expensive to be tasty. (See Recipe) According to the National Fisheries Institute, we should be eating fish 2 to 3 times a week. The average American eats half that amount, so we need to double our fish intake.
  • Despite the current hype on beef, hamburgers can be a part of a balanced diet when cooked properly. Choose 90-95% lean hamburger meat or try something new- bison, lean turkey burgers, and garden burgers are delicious alternatives to the traditionally fatty hamburger.
  • If you’re craving sausage, consider switching from pork sausage to a leaner poultry sausage.

Be Mindful of Sauces and Toppings.

  • Marinades and BBQ sauces are often high in sodium, added sugars, and calories. Avoid drenching your burgers and meats in these sauces, adding small portions, as needed. In addition, toppings such as mayo, cheese, avocado, or fried onions should be added with caution, as they quickly add calories.

Count your Drinks.

  • On these hot summer evenings, sipping on a cold beer may seem like a good hydration choice. Unfortunately, summer cocktails and beer are quite high in calories and low in nutritional value. Try alternating between your drink of choice, and sparkling water with a lemon/lime wedge. This will keep you hydrated without tipping the calorie scale.

Swap Salads.

  • Instead of loading up on potato or macaroni salad, invite your guests to bring a fresh fruit, green, or lighter pasta salad.

Try a Kebab!

  • Kebabs are a beautiful, flavorful way to eat your veggies and control your portions. They are also a great way to get your whole family involved and excited about eating healthy. Ask your children to help assemble the kebabs!

Portion Control.

  • Portion control can be challenging, especially in the face of so many delicious options at BBQs. Make it easy on yourself by stocking up on smaller plates- go for the 8” instead of the 10” dinner plates.

This week we played around with Albacore tuna purchased in a packet (Yes, in a packet!), and we surprised ourselves with a scrumptious Sriracha Spicy Tuna Slider. These are great sources of protein and omega-3 fatty, and can be enjoyed on a whole wheat bun with Spicy Sriracha Mayo, or on a salad. Enjoy!