With barbecue season still in full swing, you can celebrate with family, friends, and food, and still stay on your healthy path. Just head to your next barbecue with these tips and tricks to prevent overeating [1] that can lead to bloating and weight gain.
Eat Before You Go
This may seem odd because eating is probably the main reason you're going to the BBQ, but if you show up hungry, you're more likely to overeat [3] and indulge in foods you normally wouldn't. Have a quick bite of something that offers protein, fiber, and healthy fats, just to take that hunger edge off.
Bring a Healthy Dish
This serves two purposes! You get a nod from the hosts for bringing something to share, and now you're guaranteed to have something healthy to eat. Try one of these delicious side-dish recipes [4] for inspiration — this quinoa, black bean, and corn salad [5] is always a crowd-pleaser.
Use Your Calories For Food
Maybe you usually only have one beer or glass of wine at home, but you're at a party, so why not go for two or three?! Go ahead and enjoy one drink, but to prevent drinking hundreds of extra calories, stick to water after that (jazzed up with a slice of grapefruit [6]).
Say Yes to Protein
Starch-filled dishes like pasta and potato salad [7] aren't doing your Summer goals any favors! Stick with protein-based options, like smashed chickpea avocado salad [8], and, if possible, ditch the red meat.
Just Say No to Buns
Sorry, carb-heavy buns, but at least one of you has to go! Or you could go for a bun made from veggies [9] like swiss chard, sweet potatoes, tomato, or grilled portabello mushrooms.
Concentrate on the Main Course
If you tend to gravitate toward the chips and guac for just a "couple" to snack on, you may end up devouring the entire bowl! Focus your eating on the healthy main course coming off the grill like salmon [10] or homemade sweet potato veggie burgers [11].
Choose a Mixed Drink Over Beer
A cold beer goes great with a barbecue, but a bottle has tons of calories and carbs. Go for a mixed drink like vodka soda with a twist of lime, or these other low-cal cocktails [12].
Be a Social Butterfly
Don't just plop yourself in a chair next to the chips and dip [13] for five hours! Get up and keep busy with friendly conversation and maybe a light game of bocce — it's much tougher to stuff your face when you're hanging out with friends and family.
Stick to 1 Plate
Just like you would any other meal at home, prepare your plate and that's it. Going into it knowing that you're only going to have one plate of food will keep you from overeating. Better yet, go for a smaller plate [14] to keep portions in check.
Load Up Half of Your Plate With Veggies
According to certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [15], eating tons of veggies is one of the best ways to lose weight [16]. Since many BBQ staples come with a less-than-ideal nutrition label (hello, macaroni salad!), this is a time you definitely want to follow through and load up on the raw veggies, salads like this avocado black bean and tomato recipe [17], and grilled veggies [18].
Go Easy on the Condiments
Our hearts broke when the truth was uncovered about ketchup (spoiler alert: it's loaded with sugar [19]). Try a better alternative like avocado, hummus, or avocado hummus [20] that offers healthy fats, fiber, and protein, too.
Stay Hydrated
When soaking up the sun at your next barbecue, beware of confusing thirst for hunger! Keep a glass of water, can of seltzer, or a reusable water bottle close by. Drinking water will also help prevent feeling bloated [21] later.
Choose Fruit For Dessert
After dinner, skip the chocolate cream trifle and satisfy your sweet tooth with some fresh slices of lusciously juicy, summery watermelon. You'll save on calories, and the high water content will fill you up [22].