BBQ diet strategies

While most of us associate 4th of July weekend with family, friends, and fun, it can, unfortunately, also be a time when many of us end up feeling guilty over getting off track when it comes to our diet. Presented with one unhealthy option after the next, it’s no surprise that weight gain is a common occurrence after this festive holiday weekend. Here is your guide to avoiding the dreaded post-BBQ bloat.


Possible Calorie Bomb: Hamburgers/Hot Dogs

Easy Swaps:
-Pass on a bun, saving yourself anywhere from 100-300 calories. Or compromise and make an open-faced burger using half of the bun. Maybe your health-conscious BBQ host will even have bun-alternatives, like Oroweat Sandwich Thins, clocking in at only 100 calories, and providing you with 5 grams of filling fiber. Check with your host—if these won’t be at the BBQ, why not bring them yourself!
-Avoid high-calorie condiments and topping, like mayonnaise, cheese, and bacon. Replacing these with more waist-friendly options like avocado, fresh or grilled veggies, spicy or sweet mustard, and low-fat cheeses.
-You can always opt for burgers and dogs made with lean beef, or replace hamburger patties with turkey burgers (make sure to choose extra lean ground turkey as the regular has just as much fat as beef in many cases), portabella mushrooms, or lean fish. Veggie burgers can be good options too, but be careful! They can pack on the calories just like their meaty counterparts. I’m a big fan of Harmony Valley vegetarian mix and they are currently running contest on their website to build the best ‘burger’ – The Great Grill Challenge. Check it out if you are feeling creative at the grill.

Potential Diet Wrecker: Chili

Easy Changes:
-Offer to make the chili, so you know what goes into it!
-When cooking, you can replace high-fat ground beef with leaner ground-beef or extra lean ground-turkey.
-Chili can be a great chance to rack up your veggie points for the day. I double the vegetables in all my chili recipes. Try adding chunky tomatoes, onions, or carrots. Maybe you could even shake things up with some squash. Vegetables can allow you to cut calories without cutting portions, a key component to successful weight loss.
-Go vegetarian—add lean protein by tossing in any variety of beans.

Mega Offender: Potato/Macaroni Salad

- It’s not a bad idea to avoid these side items entirely. They tend to be packed with high-fat mayonnaise, and can be a major contributor to the calories you consume. Some alternative side items that won’t break the calorie bank include fruit salad, whole wheat pasta salad, baked beans, or colorful mixed green salads—just watch that dressing.
-If you plan to make potato or macaroni salads, try using less mayonnaise or light mayo. Also, add more non-starchy vegetables like broccoli and carrots for flavor and crunch!


Calorie Contributor: Pie

-Make pie crusts lighter by reducing butter and substituting some other high-cal ingredients. Or check out this low fat pie crust recipe from cooks.com.
-Fill your pies with fresh, seasonal fruit if it is available to you, avoiding the high-sugar, syrupy pie fillings.
-If you’re tempted by the pie at your hosts weekend bash, enjoy a small slice—cutting your portions in half can decrease your calorie intake by as much as a few hundred calories. You can also cut the crust off the end and shave 50-100 calories while still enjoying some of the crust and the flavorful filling.
-Skip the whip cream (or use whipped topping spray – only 15 calories for 2 tbsp) and save about 100 calories!

Waistline Woe: Alcohol

-Alcohol—often in abundance at holiday BBQs—can contribute more than just calories from the drinks themselves. These drinks also lower your inhibitions, so you are less likely to make wise decisions when serving yourself and more likely to munch mindlessly on chips and dip all afternoon.
-If you’re craving summery cocktails, such as pina coladas, try making a “mocktail,” or a low calorie, alcohol free version of your favorite blended beverage. Check out this recipe from my pal Lisa Lillien (aka Hungry Girl)
-Cut calories (and alcohol) by diluting white wine with sparkling water for a deliciously satisfying spritzer.
-If you are drinking alcohol, make sure to alternate a large glass of water or calorie free beverage with each drink to keep calories and inhibitions under control.

And perhaps the most important thing that you can do is to get right back on track Tuesday morning. Don’t let one slightly indulgent weekend turn into a week or two or poor eating.

Avoiding Holiday Weight Gain

Like you, I have to really watch my weight over the holidays as I gain weight very easily, especially when I indulge in sugary baked goods (which I love!). Here are some things that i'm trying to do as much as possible to stay on track over the next couple of weeks.
1. Load up on protein in the morning - i'm skipping the whole grain muffin/bread/oatmeal for a couple of weeks and just having cottage cheese or greek yogurt (I like vanilla which has a little extra sugar but not too much) in the morning. This allows me a few extra 'treat' calories later in the day. This is NOT a healthy long term approach as whole grains are important for optimal health but in my opinion its ok temporarily (plus i'm getting whole grains in later in the day)
2. Sip Soup - I wish I cooked more. If I did I would make a giant pot of vegetable soup and eat at least 2-3 cups a day to ward off hunger between meals and even as a quick snack before heading out to a party. Instead i'm using canned soup, mainly progresso light vegetable and vegetable barley, to fill me up with fewer calories. Yes, its a bit higher in sodium but it really helps me and I do everything I can to keep sodium down in the remainder of my diet.
3. Squeeze in exercise early - I'm lucky enough to live in LA where its sunny most of the time (although very rainy today). Over the holidays, in addition to my daily walks with the dogs and treadmill workout, I try to squeeze in mini workouts whenever I think about. Whether its dancing around the living room or putting in a great CD and doing 5 minutes of knee lifts, jumping jacks or pushups, it can all add up to working off a sugar cookie or two so I think it's worth it
4. Don't have the 'last christmas' mentality - it's not the last time you will have access to any of the treats you enjoy over the holidays. Don't feel like you have to get everything in to make it count. Have your favorites of course, in moderation, but try to spread them out - even if its saving a cookie for the next day if you've had a full meal. I don't agree at all with the idea of just letting go because it's the holidays - research shows that people who keep the weight off eat pretty much the same year round so find a balance between treating yourself a little bit and going overboard which will lead to tipping the scale in January.

Happy holidays!