Summer barbeques are something COVID can’t take away from us! We can still get together with a small group of family or friends, sit outside at a social distance, and eat delicious food. The smell of burgers on the grill (veggie burgers can smell good, too!), a margarita swishing in a red Solo cup, and great conversation are something many of us enjoy all summer long. But the excitement, or anxiety, of the situation can also lead to the temptation to overindulge or make poor food choices.
It doesn’t have to be this way. We can enjoy barbeque and still be health conscious. Here are some tips to avoid common BBQ traps, whether you’re the host or a guest:
- Avoid over-grilling meat: That lovely smell of meat grilling unfortunately means that carcinogens are being formed. High-temperature cooking can create compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which increase as meat is cooked hotter and longer. To decrease this risk, consider…
- Thinner cuts: Flank or skirt steak (for carne asada, fajitas, etc.) doesn’t need to cook as long. Same with thinner burgers.
- Marinating: Letting meat soak up a marinade – made from herbs, spices, oil and often acidic elements like citrus or vinegar – has been shown to significantly decrease HCAs and PAHs, according to several studies.
- Herbs: Dried or fresh rosemary (as well as thyme, basil, parsley, etc.) contains compounds that help prevent carcinogens during grilling.
- Low-and-slow: Consider marbled cuts like brisket or pork shoulder that cook for many hours at a low temperature (200-250 degrees).
- Clean your grill: Regularly brush off the burned bits stuck to your grill grates to help prevent dripping and flare-ups.
- Make healthier meat selections: Grass-fed beef contains a higher concentration of Omega-3 fatty acids and less total fat than grain-fed beef, and it’s available in most grocery stores. Fish, chicken and turkey are lighter than beef. Consider serving veggie burgers instead of, or in addition to, meat burgers. Brands such as Beyond Meat and Impossible Burger won’t leave you saying “Where’s the beef?”
- Emphasize the veggies: Plant-based eating is healthy eating, and half of the meal should be non-starchy vegetables. Color your BBQ in multiple shades: Make shish kabob with red, yellow, green and white veggies…include a healthy salad on the menu… Instead of cole slaw, try broccoli slaw (broccoli is a potent anticarcinogen, high in soluble fiber and Vitamin C, making it one of the “kings of nutrition” in the vegetable family).
- Go low on the carbs: Eat only a half-cup serving (slightly larger than a golf ball) of potato salad or macaroni salad, and leave the larger portions for green salads or broccoli slaw.
- Don’t arrive starved: As with going to the supermarket, it’s best to avoid showing up to a barbeque very hungry, or else you’re likely to overindulge.
- Drink responsibly: Try a “skinny” margarita with less sugar or a “light” beer to cut down on your carbs. One regular 12-oz. beer is the equivalent to eating a piece of bread. Also, it goes without saying that if you drink too much, you’re consuming extra calories and carbs. It could also lead to eating too much – and losing your social-distance judgment around other people.
Using these tips, you can enjoy a healthy, safe, outdoor barbeque without suffering the aftershocks of overindulgence. Fire up the grill – and stay cool.
Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical. Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.
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