It’s that time of year again. The winter coats are packed away and the grill covers are coming off. (Well, I guess that’s only if you live in a place where you actually have a winter and need to keep your grilled covered.) In any event, Memorial Day kicks off the barbecue season for so many of us — and, for so many of us, it can also lead to the downfall of all of our hard work to get in bikini (or one-piece) shape.
As I tell my patients, summer barbecues do not need to be synonymous with overeating. Sure, they can be fun and festive, but that’s not an excuse to eat like there’s no tomorrow or like this is the only barbecue you’ll ever attend in your life. If you want to survive the season without gaining weight, follow these 10 tips:
1. Stay hydrated.
Not with alcohol, that is. When the temperature rises, it’s important to stay hydrated for many reasons, especially since sometimes we confuse hunger with dehydration. So get ahead of the game and drink up with plenty of water, seltzer, club soda and unsweetened iced tea. Also remember fruit and veggies are water-packed, so they can count too.
2. Lighten your liquor.
Speaking of alcohol, don’t forget that calories can greatly add up. Try to stay away from “fancy” drinks — think piña coladas and strawberry daiquiris — and to limit added juices. Rather than a spiked punch bowl, opt for straight alcohol (on the rocks or with seltzer), light beer or wine. Have a glass of water in between cocktails to help slow you down.
3. Better your burger.
Burgers and barbecues go hand in hand, and for me, there is nothing better than a burger on the grill. But to keep it slim, I recommend passing on the cheese or other added fats and topping it with veggies instead. Opt for a whole-wheat bun to get in some fiber and try a sandwich thin to keep calories in check. If you want potato salad or another starchy side, skip the bun altogether.
4. Finish with fruit.
This time of year, fresh fruit pies run rampant and make very popular desserts. But when I talk about finishing a meal with fruit, I’m not talking about a slice of pie. Sure, you can have a taste, even a sliver, but once you have a slice and then top it with ice cream, you’ve started down a slippery slope. If you want something sweet, try throwing fruit — say, peaches or pineapple — on the grill and topping it with a little low-fat plain yogurt. Or, keep it simple and simply dive into a bowl of berries.
5. Remember the veggies.
With all the barbecue favorites, vegetables are not usually at the top of the list — unless we are talking about corn on the cob. Corn definitely counts as a veggie, but if you smother it in butter, you’re probably missing the point. Try grilling your corn in the husk or, as I do, in tin foil with a little olive oil. Squeeze a little lime on it and butter will be history. Lots of other veggies, such as zucchini, eggplant, portobello mushrooms, peppers and onions, taste great on the grill. The more the merrier. Throwing some veggie kabobs on the grill or starting your meal with a nice big green salad is never a mistake.
6. Go fishing.
Not literally speaking, unless of course you love the sport, but rather make sure you buy some fish to grill alongside those burgers. Shrimp, salmon steaks and soft-shell crabs are delicious grilled. Honestly, almost any kind of fish can be grilled, either straight on the grill, in tin foil or on a cedar plank. Besides being delicious, they can provide a lower-calorie option, especially the shrimp.
7. Select sides wisely.
Sure, coleslaw and potato salad go with a barbecue as much as burgers, but if the salads you choose are loaded with a ton of mayonnaise, they’re not going to go so well with your waistline. If they’re the only choice, go lightly, but if oil and vinegar or yogurt bases are available, opt for those instead. And if you’re lucky enough to have any whole-grain salads served, such as a quinoa or barley dish, definitely say yes, but of course still keep your serving size in check.
8. Pass on hors d’oeuvres.
At least most of them. Unfortunately, most chips and creamy dips can really help rack up those calories pre-dinner and are better off left behind. If the spread includes raw veggies and hummus, shrimp cocktail or baked chips with guacamole, help yourself — with caution. If you are heavy-handed, even those healthier options are better left behind. Try spending more time talking to others than eating.
9. Practice these three words: ‘No, thank you.’
Whenever we’re eating in a social situation, there can be a lot of pressure to eat more than we should. Just because someone offers you a second helping doesn’t mean you need to accept. Nor do you need to say “yes” to a dessert that you would normally pass on. Graciously say, “No, thank you” and leave the barbecue feeling good about yourself.
10. Wear sunscreen.
I know this has nothing to do with your waistline, but I can’t talk about being outside without mentioning protecting your skin. There, I said it.
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10 Tips for a Healthier Barbecue originally appeared on usnews.com
