Smart Strategies to Eat Healthy at a Barbecue
Who doesn’t love barbecues? Most people enjoy the smoky, juicy and meaty flavour of the grilled stuff, not to mention the company of their friends and family. Barbecue parties have been a tradition in many Western countries during summer. We grill almost everything, from steaks to sausages, burger patties, and almost all parts of meat - may it be pork, chicken or beef.
Most of the time though, barbecues can be a haven of unhealthy stuff. From the HCAs in meat that are produced when it’s cooked over high heat, to the salty and sugary ingredients and seasonings we put - barbecues is often regarded as ‘unhealthy’.
But the good news is you don’t have to completely give up your love for barbecues. Whether you are dieting or having a health condition that restricts your food choices, there are smart ways to make your all-time favourite barbecue not only flavourful but health-friendly as well. Here they are:
Stick to the 80/20 rule.
You don’t have to give up your favourite fatty food, such as barbecue. You just have to remember this very important diet rule: 80% of the food you eat should be healthy. The remaining 20% can be spared for guilt-free indulgence. This can be easily achieved at a barbecue. Simply load your plate with plenty of healthy stuff such as salad or fruits, then save a little space for the not-so-healthy ones. You will surely feel full but you’re less likely to feel guilty.
Start your meal with vegetables.
To save up on calories and ensure that you are still getting something really good for your body, start your meal by a serving of vegetable. Since vegetables are high in fibre, they easily fill you up, so you are less likely to overeat. But try to minimise adding high-calorie dressings on your veggies.
Go for a smaller plate.
This makes sense. The smaller your plate is, the less food you can put on it. As a result, the less food you consume. This strategy is backed with scientific evidence too. Research has shown that people who use smaller cups, bowls and plates consume 20 to 40% less food than those who use larger plates.
Enjoy the food.
Food is something you want to enjoy and really savour. Don’t eat in a rush. Sit down and enjoy it. Savour the different textures and flavours that are on your plate. This does not only make the food more filling. It also makes your meal even more satisfying. A study by the University of Minnesota found that when we eat while talking to friends and family, we tend to eat more, not taste and enjoy the food. We are also more likely to suffer from indigestion.
Eating healthy at a barbecue is possible. And it shouldn’t make you feel bored or wanting for more. With these smart tips, you can enjoy your meal and really have a good time.
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