The backyard barbeque beckons with good friends, sunny weather, long days and warm nights. Of course, these tasty summertime gatherings also lure people to indulge in juicy cheeseburgers, rich salads, sugary sodas and sweet desserts. The occasional splurge on not-so-healthy food isn’t a bad thing, but it certainly shouldn’t become a habit either. And, most importantly, you should realize that you can still enjoy a summer full of barbeques without feeling guilty about the nutritional impact. Here are a few ways to treat yourself to some summertime goods without packing on the calories:
Make good grilling choices.
The high temperature used to grill can cause substances in meat muscle proteins to produce unhealthy chemicals that have been linked to cancer. This is especially true if meat is charred or particularly well done. Practice healthy grilling habits by keeping gas jets low or waiting until charcoal burns down a bit before barbecuing. Trim fat from your meat, and flip it often as it cooks. If you do char the meat, scrape these pieces off before eating. Cooking smaller pieces of meatsuch as bite-sized pieces of chicken or fish on a kebabmeans you don’t have to grill your food for as long.
Make meaty changes.
Your choice of meat will make a big difference in the quality of your barbequed meal. Though those big, juicy hamburgers are a classic, it’s the high-fat beef that’s a problem. Opt for a bison, turkey or garden burger instead, and keep the oily toppings to a minimum. Instead of hot dogs or beef and pork sausages, try lean poultry or soy sausages. And, unfortunately, those lip-smacking steaks and ribs aren’t exactly healthy either, but fish and skinless chicken breasts are decent options.
Mix it up with marinades.
Using marinades for grilling allows for tasty and healthy barbeque. Acidic marinades help make tough meats soft and succulent, and tender cuts are better matched with neutral marinades.
Plate it with healthy options.
The wide selection of salads at the deli aren’t healthy despite the fact that they’re called “salads”. Macaroni salad, potato salad and coleslaw are saturated with sauces that are high in oils and sugars. Complete your barbeque meal with fresh vegetables (either grilled or raw), corn on the cob, a baked potato and fresh fruit instead.
Pass on the sugary desserts.
That must-have blueberry pie topped with whipped cream adds hundreds of calories to your summertime barbeque meal. Opt instead for blueberries sans all the extra pie fillings or a small serving of gelato.
Bauer, Joy. “Good for you BBQ: Healthy grilling makeover.” Today.MSNBC.com. (July 3, 2007) Retrieved June 14, 2011 from http://today.msnbc.msn.com/id/19568711/ns/today-today_grilling_guide_2008/t/good-you-bbq-healthy-grilling-makeover/ .
Driver, Dustin. “Healthy Barbecuing Tips.” FoxNews.com. (February 4, 2011) Retrieved June 14, 2011 from http://www.foxnews.com/health/2011/02/03/healthy-barbecuing-tips/ .
Jul
The backyard barbeque beckons with good friends, sunny weather, long days and warm nights. Of course, these tasty summertime gatherings also lure people to indulge in juicy cheeseburgers, rich salads, sugary sodas and sweet desserts. The occasional splurge on not-so-healthy food isn’t a bad thing, but it certainly shouldn’t become a habit either. And, most importantly, you should realize that you can still enjoy a summer full of barbeques without feeling guilty about the nutritional impact. Here are a few ways to treat yourself to some summertime goods without packing on the calories:
Make good grilling choices.
The high temperature used to grill can cause substances in meat muscle proteins to produce unhealthy chemicals that have been linked to cancer. This is especially true if meat is charred or particularly well done. Practice healthy grilling habits by keeping gas jets low or waiting until charcoal burns down a bit before barbecuing. Trim fat from your meat, and flip it often as it cooks. If you do char the meat, scrape these pieces off before eating. Cooking smaller pieces of meatsuch as bite-sized pieces of chicken or fish on a kebabmeans you don’t have to grill your food for as long.
Make meaty changes.
Your choice of meat will make a big difference in the quality of your barbequed meal. Though those big, juicy hamburgers are a classic, it’s the high-fat beef that’s a problem. Opt for a bison, turkey or garden burger instead, and keep the oily toppings to a minimum. Instead of hot dogs or beef and pork sausages, try lean poultry or soy sausages. And, unfortunately, those lip-smacking steaks and ribs aren’t exactly healthy either, but fish and skinless chicken breasts are decent options.
Mix it up with marinades.
Using marinades for grilling allows for tasty and healthy barbeque. Acidic marinades help make tough meats soft and succulent, and tender cuts are better matched with neutral marinades.
Plate it with healthy options.
The wide selection of salads at the deli aren’t healthy despite the fact that they’re called “salads”. Macaroni salad, potato salad and coleslaw are saturated with sauces that are high in oils and sugars. Complete your barbeque meal with fresh vegetables (either grilled or raw), corn on the cob, a baked potato and fresh fruit instead.
Pass on the sugary desserts.
That must-have blueberry pie topped with whipped cream adds hundreds of calories to your summertime barbeque meal. Opt instead for blueberries sans all the extra pie fillings or a small serving of gelato.
Bauer, Joy. “Good for you BBQ: Healthy grilling makeover.” Today.MSNBC.com. (July 3, 2007) Retrieved June 14, 2011 from http://today.msnbc.msn.com/id/19568711/ns/today-today_grilling_guide_2008/t/good-you-bbq-healthy-grilling-makeover/ .
Driver, Dustin. “Healthy Barbecuing Tips.” FoxNews.com. (February 4, 2011) Retrieved June 14, 2011 from http://www.foxnews.com/health/2011/02/03/healthy-barbecuing-tips/ .