Jul 03, 2018
Ashley Ann Lawrie

July is a time for cottages, sunshine and backyard barbeques. It is the peak of summertime fun and one of the easiest ways to get off track from your healthy lifestyle. Chips, white buns, beer, and sugar-y condiments all add up quickly and without even knowing it you may be well over your caloric needs for the day from just one meal. This week we hope to share some fun and easy ways to enjoy a barbeque without worrying about diet.

What Are You Really Consuming?

Before we give you our tips and tricks to avoid the bbq bloat, it is important for us to show you just how much junk is in the usual barbeque foods and beverages.

Before we talk about how this isn’t an ideal meal, we should point out that as far as sugar goes, this type of meal is not the worst for sugar. Unfortunately the rest of those numbers are not great. Keep in mind as well that this is for a single serve portion of each of these items. It is common for people to have  hamburger and a hot dog, or a couple varieties of chips, or multiple beers and maybe even a summery dessert if it is on offer. Do you see how quickly these can all add up? Many of the above-mentioned foods are also lacking in nutrient density. Bread, ketchup, chips, and beer are essentially all empty calories because all they give you is carbohydrates. The healthy fats and muscle building proteins are lacking in this type of backyard bbq meal.

A BBQ for the Health Conscious

Now that we know how easy it is to build up the empty calories at a regular BBQ, let’s look at a few healthier options. In this case healthier options include foods that are high in healthy fats and proteins. The additional options also provide excellent micronutrients and additional health benefits. There are so many options in the grocery stores nowadays that we really don’t have to conform to the old style of barbeques simply because that’s how they used to be prepared.

Instead of a Classic Hamburger – Try a Lettuce Wrapped burger, or a burger on a slice of rye bread

We already established above that the burger patty really isn’t the worst thing to eat. Find yourself a lean, ground-beef patty from a grass-fed source and instead of putting it on a plain white bun, throw it on a bed of lettuce. Romaine lettuce comes loaded with additional vitamins and minerals like 82% of your vitamin A, and a little vitamin C, Calcium and Iron. You can also load your plate up with lettuce and keep your calories low. For 1 cup of romaine lettuce there’s only 8kcals! There’s no fat, 2g of carbs, and 1g of fiber, sugar and there’s even a little protein!.

Last week we talked about how rye bread is a staple in the nordic diet. This is because rye bread takes bread back to basics. Instead of being stuffed with all kinds of preservatives and strange ingredients, rye bread is simply water, flour, yeast and a bit of salt. For 1 slice of rye bread there’s only 83 kcals, 15g of carbs, 2g of fiber, 0 sugars, and 3 g of protein!

Instead of Chips – Try a high protein hors d’oeuvre option!

Chips are so easy to grab at the store and with so many flavour options you know that every guest will be satisfied. Unfortunately chips are one of those snacks that increase your caloric intake without you even realizing. Also who counts out 36 chips?

There are SO many high protein hors d’oeuvre and appetizer options out there that you can make in bulk and serve as a side at your next barbeque. These may take a bit longer to prepare than just opening up a bag of chips and pouring in a bowl but your healthy habits will thank-you for taking the time to do it. You can do barbeque’d veggies skewers, or fruit bowls, or get really creative with recipes like these:

White Cheddar Cucumber Chips

Salt and Vinegar Zucchini Chips

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