Summer Is Here!
This means that we’ll be spending lots of quality time outside, in the sunshine, with our friends and families, which is great news! In terms of our diets, however, this also means that we’ll be doing a lot of barbecuing and having social gatherings.
Some people find it hard to keep on track with what they eat at these kinds of gatherings, but never fear! If you use the following tips, you’ll be able to stay on track with your eating habits and enjoy barbecues and communal meals just the same.
Some people find it hard to keep on track with what they eat at these kinds of gatherings, but never fear! If you use the following tips, you’ll be able to stay on track with your eating habits and enjoy barbecues and communal meals just the same.
#1: Bring a Dish & Make Your Own
As a general rule, food that you make at home will always be healthier than food that is store bought or ordered at a restaurant. Store-bought foods often contain a lot more sodium and sugar than we would normally cook with at home. So, if you’re attending an event such as a barbecue, it’s a great idea to offer to bring a healthy side dish that you make yourself. The host will appreciate it, and you can ensure that there’s a healthy dish for you to snack on at the same time!
Personally, I love bringing side dishes such as veggies, fruits or salads to these kinds of events.
Personally, I love bringing side dishes such as veggies, fruits or salads to these kinds of events.
#2: Be Mindful of Your Portions
Everything in moderation! Eating in a balanced way isn’t always about what you eat, but how much you eat of it. When eating at large gatherings, one of the best things you can do for your body is think about your portions.
As a general rule, I love to focus on the veggie dishes, which can be anything from salads to grilled veggies. Try and fill at least half your plate with veggies. Then, you can split the other half of your plate between proteins and grains or starchy vegetables.
It can be easy for our eyes to be bigger than our stomachs, so only put what you know you can eat on your plate. You can always go back for more if you’re still hungry!
As a general rule, I love to focus on the veggie dishes, which can be anything from salads to grilled veggies. Try and fill at least half your plate with veggies. Then, you can split the other half of your plate between proteins and grains or starchy vegetables.
It can be easy for our eyes to be bigger than our stomachs, so only put what you know you can eat on your plate. You can always go back for more if you’re still hungry!
#3: Opt for Whole Grains!
As often as you can, opt for the whole grain option. That means whole wheat burger buns, hot dog buns, bread, or even pasta for pasta salad. If you’re attending a gathering, you can even think about bringing some whole grain options along if you aren’t sure if there will be any available. This is a great healthy tip, and you can barely even taste the difference.
You can also skip the grains all together and opt for veggies that can substitute them like spiralized zucchini, cauliflower rice & spaghetti squash!
You can also skip the grains all together and opt for veggies that can substitute them like spiralized zucchini, cauliflower rice & spaghetti squash!
#4: Choose Quality Proteins
When choosing your proteins, you will ideally want to aim for around 20g of protein. It's best to opt for high quality proteins, so look for organic and grass-fed meat, as well as wild meat and fish. These proteins often taste even better, too! When available, you can also try plant-based proteins such as veggie burgers, and avoid processed meats such as hot dogs and sausages.
Additionally, when you're choosing your condiments such as bbq sauce, ketchup and relish, be mindful that many condiments are high in sugar and unhealthy fats. Make sure that you read the labels to try and keep your blood sugars balanced by selecting low sugar options.
Additionally, when you're choosing your condiments such as bbq sauce, ketchup and relish, be mindful that many condiments are high in sugar and unhealthy fats. Make sure that you read the labels to try and keep your blood sugars balanced by selecting low sugar options.
#5: Sip on Healthy Drinks
Sugary drinks are definitely something you will want to avoid at summer barbecues or communal meals, as the calories can add up fast. This means avoiding soft drinks, or overly sweetened iced tea or lemonade. Try drinking water, but make it creative! You can infuse your water with fruits, vegetables, or herbs. You can also try drinking sparkling water, or try making your own unsweetened iced tea or lemonade.
If you want to have a little bit of alcohol, stick to low-sugar alcohol choices such as a glass of wine, a vodka soda with lemon or lime, or a gin and tonic.
If you want to have a little bit of alcohol, stick to low-sugar alcohol choices such as a glass of wine, a vodka soda with lemon or lime, or a gin and tonic.
#6: "Prioritize" & Enjoy Your Food!
Last of all, remember to enjoy yourself! As we’ve talked about, total health is all about balance. If there’s something you really love eating at a barbecue or summer event, don’t deprive yourself of it! Choose one thing that you love, make room for it on your plate alongside your healthy choices, and really savour it and practice mindful, slow eating!
Enjoy barbecue season!
Enjoy barbecue season!
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