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6 Sure-Fire Ways to Eat Healthy At A BBQ [Tips From Fitness Experts]

6 Sure-Fire Ways to Eat Healthy At A BBQ [Tips From Fitness Experts]

It’s summertime and BBQs are a summer tradition. We all love having a good time with friends, family, and all of the food that is usually available. The problem is that many of us end up going overboard with our eating. It all looks so yummy, and we tend to forget about all of the healthy eating we’ve been doing for weeks, months or even years.

To help all of us stay on track while having a good time during a BBQ, here are some tips from nutritional experts.

#1: Remember the 80/20 Rule

Jillian Michaels recommends, “Make 80 percent of the food you eat healthy and take 20 percent of your daily calories and make them fun.” We love this idea because it’s easy. For every meal, simply make most of your plate healthy and then have small portion of not-so-healthy food. This is easily achieved at a barbeque. You can load up on some salad, raw veggies and fruits, a hamburger, and then a cupcake. By the time you get to the cupcake, you’ll likely be stuffed and you wouldn’t have gone overboard.

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#2: Calorie Count It

We usually throw out the calorie counting when we go to a BBQ because we figure there’s no point. However, there is a point to it – you’ll eat less. Kim Dolanleto is the Director of Family Health and Wellness for the International Sports Sciences Association (ISSA) and she recommends, “Learn the math behind your weight loss goal. Educate yourself on what portions should look like. Count your calories until you are familiar with them.”

So, pay attention to the number of calories you’re putting on your plate. The average calorie count for a hamburger is 200 calories, and a cup of salad is just 11 calories. Pay attention to the amount of salad dressing you put on the salad keeping it at about a tablespoon and you’re at about 300 calories for all of it. Research the calories for other traditional BBQ foods before you go and have a plan for what you’ll eat, so you can remain within your calorie goal for the day.

#3: Choose Smaller Plates

If possible, we should always choose smaller plates because it will keep us from consuming too many calories. Studies show people who use smaller plates, bowls, and cups will serve themselves 20 to 40% less food. It’s all about how much we put on that plate. A big plate will look bare if we don’t fill it up, but that same bare amount will look like a lot on a smaller plate. So yes, we do eat with our eyes!

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If the BBQ doesn’t have a smaller plate, try a bowl instead. If there is no bowl, you will have to use what is available. Try to keep food in the middle of the plate and envision there isn’t as much space around the edges. When you can remain in control of what you’re perceiving, you’ll have much more success in limiting the amount of food consumed.

#4: Eat Slower

When we eat while doing something such as talking to friends and family, we’re more likely to eat more, not taste and enjoy your food, and suffer from indigestion, according to the University of Minnesota. Eat slowly to enjoy it. After all, one of the best parts of a BBQ is enjoying the good food, but if we’re not paying attention to it, we miss it.

When eating, take a few minutes to really taste the food. Remember why it’s so good and just appreciate being able to taste it. When we eat slower, we often catch the signs of not being hungry anymore faster than when we’re busy while eating. That’s the secret. It’s not about eating until we are full – it’s about eating until we are no longer hungry.

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#5: Start with Vegetables

We need to focus on veggies. If possible, get a plate of veggies first, recommends Elisa Zied, a registered dietician in New York City. Just be sure it’s unadulterated, meaning it’s not coated in high calorie dressings and dips. Raw veggies are the best.

When we stick with veggies as our appetizer, we’ll be less likely to load up some of the more calorie-rich foods such as the potato salad, macaroni salad, hamburgers, hot dogs, barbeque chicken, and so on and so forth.

#6: Always Choose Mustard

As much as we all love ketchup and mayonnaise, they can be like bombs to our healthy lifestyle. Mayonnaise is loaded with calories and fat, and ketchup has hidden sugar. According to registered dietician Cheryl Forberg, “A tablespoon of Dijon mustard has 18 calories with no added sugar or fat, while mayonnaise has 57 calories and 5 grams of fat.” If we skip the Dijon mustard and choose the yellow mustard instead, we won’t consume any additional calories!

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Eating healthy at a BBQ this summer is possible. Just keep these tips in mind, and you’ll walk away happy and confident that you’ve kept your healthy lifestyle tack while having a great time.

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Kevin Jones

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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