Healthy BBQ tips! Happy 4th!

Hello,

While it can be challenging to maintain healthy eating habits over a holiday weekend, it is possible! You can still enjoy and celebrate the 4th of July while eating healthy and maintaining your weight. The key is to not restrict yourself but to be mindful. When you are mindful about what–and how much– you eat, you can fully enjoy the festivities while prioritizing health.

While looking forward to such occasions, a little preparation and strategy can help. Whether you’re the host or not, try to incorporate healthy dishes; either serve them or bring one to share. This encourages everyone to eat healthy and is a refreshing change from the typical high-calorie and high-fat foods often served at summer BBQs.

Since these events often involve alcohol, it is important to be mindful of how much you drink. Set a limit for yourself and drink in moderation. According to the US Dietary Guidelines, moderation means, one drink daily for women and two drinks for men (5 oz wine, 12 oz beer, and 1.5 oz spirits). Plan your alcohol intake wisely during the event.

I suggest exercising in the morning (do what you love!) to ensure that you get a workout before the party. Staying active is important and helps to boost energy and improve your mood. If possible, hit the dance floor, dancing will burn off calories in a fun and enjoyable way!

Here are some simple healthy BBQ tips to consider while celebrating:

️Eat a snack before heading out: Don’t arrive hungry as you will eat more and indulge in high-calorie foods. Eating before the party will allow you to make better food choices and eat smaller portions.

Use a smaller plate: Using smaller plates will make it easier to be mindful of your portion sizes and avoid overeating. (Just don’t get 3 platefuls. LOL.)

Choose healthy sides and condiments: Choose wisely and look for healthier sides like salads or vegetables instead of French fries and chips.

Enjoy alcohol in moderation and skip sugary mixers. Think portion control when it comes to drinking.

Balance your plate: Fill ½ your plate with vegetables, ¼ healthy starch like corn and ¼ lean protein like grilled fish, chicken, or a veggie burger.

Drink plenty of water or sparkling water. Add lemon, mint, or apple slices for added flavor.

Find movement you enjoy: Get a fun workout before the party and stay active afterward.

 

Here’s a cheat sheet to bookmark and refer back to.

Wishing you and your loved ones a happy 4th of July and a wonderful summer!