Let’s face it – BBQ season can be a challenge. With lots of burgers, creamy sides and alcohol, it can sometimes be hard to navigate and make the right choices. Here are some tips on how to maintain weight loss this season while still enjoy your time with family and friends.
Skip the bun – Swap the bun for a lettuce wrap (Boston lettuce works best) or opt for a whole wheat or sprouted grain bun for a healthier alternative.
Lighten up on alcohol – Aim to keep your alcohol intake to 2 drinks per week. Try making wine spritzers as a refreshing and delicious way to lower alcohol consumption.
Choose your sides wisely – Skip the heavy, carb heavy sides like fries and creamy potato salads. Have some healthier sides available, like sweet potato fries, roasted vegetables, corn on the cob or green salads.
Have less red meat – Keep your red meat consumption to once per week. Try cedar planked salmon, grilled chicken, shrimp kebabs, or veggie or turkey burgers as an alternative.
Load up on vegetables – Aim to fill half your plate with healthy and nutritiously dense veggies such as salads, roasted asparagus, zucchini, eggplant, sweet potatoes, and veggie kebabs (make your own with onion, red and green peppers and mushrooms – so easy and delicious). Try to get a array of colours and nutrients.
Cut back on marinades – Avoid drenching your foods in heavy marinades and sauces to held reduce excess calories and unhealthy fats. A little goes a long way!
Bring a healthy option – If you are going to a BBQ, bring a healthy option with you so you know you have something healthy to eat. Bring a nice salad, a veggie platter with healthy dips like hummus and guacamole or a mock potato salad (see recipe below).
Don’t go hungry – Avoid going to BBQs hungry and aim keep your blood sugars in check by having a small protein based snack beforehand. This will help you make mindful choices once you get there.
Mock Potato Salad
- 1 head of cauliflower, cut into ¼ inch-1/2 inch pieces
- 2 tablespoons Dijon mustard
- 2 tablespoons low fat mayonnaise
- 2 organic eggs, hard boiled
- 1 stalk green onion, finely chopped
- ½ teaspoon Herbamare or spices/seasonings of your choice
- Sprinkle of paprika
- Sprinkle of sea salt
- Blanch cauliflower in boiling water for about 5 minuets then remove it and place in colander and run cold water to stop the cooking process. Let it sit in colander and drain.
- Meanwhile: combine the mustard and mayo to make the dressing.
- Then chop the hard boiled eggs and place in medium size bowl.
- Add drained cauliflower, onion and toss with the dressing.
- Add seasonings as desired.
Nutritional analysis: calories 159, fat 10g, carbohydrates 10g, fiber 4g, protein 9g