Tips to survive summer BBQ season
When the weather is fab and the days are long, the thing to do is this: fire up the grill, round up your family and friends, and feast. Everybody loves a barbecue. But if you're trying to watch your weight, big food spreads may actually induce stress-and that's a problem. Fortunately, we've got fixes.
Fix #1: Pay attention to portions. Use these 3 memorable points of reference:
A tennis ball or baseball = about 1 cup (or use your clenched fist as a rough estimate). This measure is useful for scoopable sides (think: potato, pasta and bean salads). If you're trying to keep a cap on calories, aim for 1 cup total of these starchy side dishes.
Your cell phone (provided you've upgraded since 1999) = about 3 ounces meat. (The other oft-cited reference for 3 ounces of meat is a deck of cards.) This measure comes is useful for steak, chicken and fish.
Your thumb = about 1 tablespoon. This measure comes in handy when you're trying to estimate dressing or a spread. Most full-fat salad dressings have 50 to 100 calories per tablespoon (creamy ones fall toward the higher end); mayo (at 100 calories per tablespoon) is another one to watch. Choose reduced-fat varieties, which usually have half the calories, whenever you can.
Fix #2: Fill up on vegetables first.
Eat loads of green salad-with a couple of tablespoons of dressing, preferably one that's lower in fat.
Crunch on the crudités-and go easy on dips-instead of chips.
Bring your own healthy dip to the party so you know you'll have something good to snack on.
Always a crowd-pleaser:
Black Bean Dip
This lively dip can be made in minutes. Serve with baked tortilla chips.
1 19-ounce or 15-ounce can black beans, rinsed
1/2 cup prepared salsa, hot or mild
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
Salt & freshly ground pepper to taste
Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.
Fix #3: "Prioritize" your favorite food-like this.
If you're dying for a big cheeseburger, get in line at the grill. Stick with a green salad or grilled vegetables and fruit as sides.
Not so big on buns? Go for grilled chicken, fish or tofu on top of greens and spend that starch serving on a scoop of the creamy potato salad you truly love.
Have a piece of lean protein (chicken, fish), grilled vegetables and a healthy side (1/2 cup or so of baked beans or a bean salad) so you can indulge in dessert.
Fix #4: When you're finished, go play.
Start tossing a ball with the kids.
Rally the adults to play horseshoes or some other outdoor game. No need to jump around like a kangaroo to "burn off" dinner; the point is to pull yourself away from the chips and salsa.
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