Warm weather and the kickoff to the summer means one thing… GRILLING SEASON IS HERE! Often during summer gatherings, the BBQ is fired up and the side dishes roll out, along with the cool plethora of desserts and treats! Don’t let these all-you-can-eat occasions set you back! You might find yourself wondering how your family can stay on track with your healthier habits and goals. There are ways to tackle that BBQ buffet, which will leave you satisfied and super excited that your healthy lifestyle is still on track! Before Memorial Day creeps up on you, here are a few of our favorite tips for your next gathering!
Tips for Healthy BBQ Eating!
½ Fruit & Vegetable
Meat, Poultry & Fish
Vegetables: salad, grilled zucchini or tomatoes, string beans, coleslaw, grilled mushrooms, kabob vegetables, cucumber salad, carrots
Carbohydrates: hamburger or hot dog BUN, bread/roll, potato salad, macaroni salad, corn-on-the-cob, wraps or pita bread, baked potatoes, baked beans
Proteins: hamburgers, hot dogs, chicken, steak, pork, seafood, quinoa salad
Marinate vegetables to help give them more flavor!
If not marinated in advance, brush veggies with some olive oil prior to grilling and sprinkle with a pinch of salt, pepper, garlic or other spice rubs.
Cut grilling veggies into shapes or throw on a skewer to make for easier cooking.
Remember, most vegetables are usually done cooking within 7-10 minutes on the grill.
Try selecting ‘cleaner’ carb choices… ones that don’t have extra sauces, mayo, or oils.
When choosing a carb, brown is usually better. Try choosing a whole grain or slower digesting option, if possible, for more filling fiber which will keep you more satisfied. (Think: whole wheat bun, baked or sweet potato, quinoa/barley salad).
When putting a carb on your plate, remember the portion should be NO larger than your fist. Try choosing only one carb choice to make things easier. For example, if you have a bun with your burger, skip the potato salad; but if you skip the bun (hello lettuce wrap!) then you can serve yourself a scoop of the potatoes.
Protein= 1-2 palm-sized pieces
1 hot dog
1 chicken cutlet or fish filet (about 5-6 oz.)
5-6 oz. steak
Carbs = fist-size (about ½ cup)
Vegetables= unlimited if there are no additives
Condiments= 1-2 tablespoons… think golf ball sized at most
Temptations & Hidden Pitfalls
Did you know just a spoon full of traditional BBQ sauce contains 10 grams of sugar?! Most people take at least 2 tablespoons in reality…that’s 20 grams of sugar!!
Wishing you and your family a happy and healthy Memorial Day weekend!
Allied Physicians Group is a partnership of more than 150 dedicated, caring physicians and 350 highly trained support staff. Allied serves over 180,000 patients with offices throughout Greater New York City, Long Island, the Hudson Valley, and beyond. Founded in 2006, Allied Physicians Group is a recognized leader in increasing healthcare efficiencies and patient satisfaction, emphasizing support, innovation, and collaboration. If you are looking for a Pediatrician near you click here or for more information please visit https://alliedphysiciansgroup.com/.