While outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1,500 calories? That’s almost an entire day’s worth of calories in one meal. Barbecues can add unwanted inches to your waistline over the course of the summer.The good news is that barbecue season doesn’t have to be fattening. With a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss. So, before you slather on the sunscreen and fire up your grill, read the following tips to lighten up this summer.On the grill: Believe it or not, grilling is a healthy way to cook meat. Of course, the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren’t the healthiest. Try the following:
- Choose lean cuts of beef, pork or poultry.
- Marinade with low-fat dressing.
- Make hamburgers with extra-lean ground beef.
- Take the skin off chicken before grilling.
- Replace beef patties with ground turkey patties.
- Grill salmon or cod.
- Forego the meat and grill veggie burgers.
Side dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing – fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
- Make veggie kabobs and grill them.
- Replace the mayo in your salads with low-fat mayo.
- Serve fresh salad with light vinaigrette.
- Try whole-grain macaroni for your pasta salad.
- Grill corn on the cob.
- Put out a veggie tray with low fat dip.
Drinks: Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain empty calories. Try the following:
- Drink water, it is always your healthiest option.
- If you really want to drink beer, stick with light beer.
- If you have soda pop, stick with diet.
- Brew unsweetened ice tea and serve with lemon.
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
- Grill mango, banana and pineapple on kabobs.
- Stick with sorbet instead of ice cream.
- Replace peach pie with grilled peach halves.
- Choose light ice cream over regular.
Remember, it’s OK to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.
– www.perfectfitwc.comRECIPE OF THE MONTHSunny Day Grilled ChickenServe this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down. ?Servings: 6Here’s what you need…4 Tablespoons honey4 Tablespoons spicy mustard1 teaspoon grated lemon peel2 teaspoons low-sodium soy sauce1/2 teaspoon minced garlic6 boneless, skinless chicken breastsPre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.
