BBQs are one of summer’s greatest pleasures but they can also be heavy in saturated fats and processed foods. Below are some tips on how to enjoy a BBQ while supporting your health.
The Challenge with BBQ Foods
Traditionally, BBQs often include processed sausages and burgers, fatty cuts of meats, refined breads, creamy sauces and dressings and sugary drinks and for some alcohol. High intake of saturated fats and processed meats has, in a number of studies, been linked to increased poor heart health, increased digestive discomfort and increased inflammation in our bodies.
Smarter BBQ Swaps
You do not need to skip the BBQ, rather make some thoughtful choices.
Choose:
- Lean mets (chicken, turkey, fish)
- Plant proteins (halloumi, tofu, lentil burgers)
- Grilled vegetables (courgette, peppers, aubergine)
- Olive oil based dressings
Add
- Fresh salad with herbs and fibre
- Wholegrain bread options
Tips for Navigating Social BBQs
- Offer to bring a dish you enjoy
- Bring some non alcohol aperitifs!
- Start with vegetables or salad
- Balance your plate – add vegetables / salad first, and then protein to help balance blood sugars and help prevent overeating.
- Eat mindfully (try sitting down) and pace yourself
BBQs are about connection and enjoyment. With a few mindful swaps, you can feel satisfied and energised without missing out.