Jun 23 2010
6 Tips For Eating Healthy At Your 4th of July BBQ
Blueberries & Raspberries
Holidays are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ. These 6 BBQ survival tips can save you hundreds of calories you won’t even miss, and keep your health and fitness goals on track.
6 Healthy Eating Tips For Your 4th of July BBQ
1. Use small plates
Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from the kids table or the dessert tray.
2. Eat slowly and mindfully
People who eat more slowly eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.
3. Eat healthiest foods first
If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads are a great place to start because watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner.
4. Skip the chips, crackers and bread
Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.
You don’t have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking. If you’re feeling bored, grab a Frisbee instead.
5. Keep dessert small
The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories. And to reiterate, sugar and refined carbohydrates are the most dangerous foods. You don’t have to pass on dessert completely, but keep your portion sizes in check for this course.
6. Think before you drink
There is a place for alcohol in a healthy lifestyle, but making smart choices can be the difference between losing or gaining weight (not to mention your self-control). One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day. Is that really worth it? Stick with wine or beer, drink plenty of water and remember to pace yourself.
Small tricks can save you hundreds and potentially thousands of wasted calories that you will never notice or miss. Why sacrifice a good time when you can just upgrade your healthstyle?
What are your favorite tips to eat healthy at a BBQ?
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Tags: 4th of July, BBQ, dessert, mindful eating, portion control
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Great advice Darya! I agree, the 4th of July is one of those holidays that its easy to overdo things; I like your advice about the beverages, I always try to save on calories by just drinking water or Crystal Light; anyone have thoughts on Crystal Light, I feel like I’ve heard rumors that it causes cancer.
I doubt Crystal Light causes cancer. But like any food produced in a factory I would use it sparingly. If you enjoy it, a little here and there probably won’t hurt you.
Looks safe to me.
http://www.cancer.gov/cancertopics/factsheet/risk/aspartame
Unless its a government conspiracy……
Thanks for the advice. But if I do want to have chips/crackers/breads/carbs, what do you recommend?
Have what you like, just keep in mind it isn’t the healthiest thing you can eat. If you want an actual alternative, homemade popcorn is my favorite =D
That’s a great idea! I love popcorn, and Trader Joe’s even has a great microwave popcorn that is minimally buttered. And its impossible to get fat off popcorn, right?
Shish kebobs! You add lots of veggies to whatever meat is featured, and the whole stick generally isn’t that much food. And it’s all very tasty.
Also, if you’re going to eat chips, you get a lot more taste per chip if you make your own, plus you control the type of tortilla and oil you use. They come out flaky like pastry and a handful fills you up, especially if eat with a good fresh salsa. Still not exactly health food, but…
Great tips, thanks!!
Wonderful post, Darya! I’m very glad I checked your blog out before heading out for festivities.
for anyone who like crackers (that includes me!) Kamut crackers are AMAZING. i find them much more digestible than wheat and they taste sooooo much better. they also keep you full for ages and have a lower calorific value than wheat/spelt for some reason.
) but that makes them much harder to overdo…. It sounds really naff but setting yourself a strict weekly food budget and buying expensive food, is one of my key tips for imposing moderation and self control!
they also cost a B****y fortune and come in small packages – so maybe not the worlds best party food (unless u bring a personal supply
This time, you had me at Wine & Beer.
No bread huh? I don’t know if I’ll become a fan of that. For me, flatbread or baguette and garlic butter belong to a BBQ just as much as the meat itself. I guess if you’re not eating BBQ every night, you can be a little more lenient as to what you eat, right?
Absolutely! Whatever works for you is always best.