How to eat healthily, have fun and stick to your Nutrition Plan at a Barbecue.

I love a barbecue! Who doesn't? Stick to these tips and stay on your Nutritional Plan.

Going to barbecues this summer doesn't mean you have to completely abandon your nutrition. Just follow these easy tips, be prepared and have fun..... (I'm not going to preach about your macros, but knowing what you can eat to stay within your Macro targets is certainly going to help). If you missed my article on Macros

click here: https://www.dannidobsonpt.com/post/fat-loss-muscle-gain-calculate-your-macros-what-are-they-an-easy-way-to-a-balanced-healthy-diet

The mistake many people often make when attending a Barbecue is being unprepared. Arriving with the tables groaning under the weight of nutritional landmines: succulent spare ribs with lathered with barbecue sauce/honey sauce, greasy burgers and sausages, everything served in a bun, an uneven ratio of Tortilla Chips/Crisps to dips/salsa—never enough salsa— lots of everything not forgetting the copious amounts of booze. (about right)?

So what's a person with fitness goals supposed to do? Not go? Don't be daft...! Fortunately, after reading this, you will be more than prepared to eat at any summer event without having to compromise your fitness objectives. The key is to plan ahead and maybe bring something you know will be "safe" to eat so you can avoid some of the most common Barbecue pitfalls. Or at least have a plan on what you can and should eat....

ONE CRISP BECOMES A BAG OF CRISPS

Leave them alone.

Tortilla Chips and Crisps have long been a barbecue staple, but like the Pringles commercial says, "Once you pop, you can't stop." These tempting devils typically throw our portion control out of the window, especially as you hungrily wait for the main course.

I say skip them entirely! (Yes, don't eat them)! Sometimes this is easier said than done (I know), but your fail-safe measure would be to bring your own fresh, veggie platter to enjoy. Crunchy carrots and celery can provide that crispy crunch, without wrecking your plan. Don't be afraid to go heavy on the tomato salsa, as well.

OVERDOING IT ON THE DIPS

Packed with Fat, stay close to the Salsa!

Now that you are chomping the celery and carrot batons, what better than a tasty dip whilst you chat? One dip, two dips, and three dips later—the calories and fat add up quickly, even with those veggies! Shop bought dips are usually the worst offenders because of long ingredient lists and huge amounts of fat and added sugar. Steer clear! If you must indulge, stick to the tomato-based salsa or moderate servings of guacamole.

BBQ EVENTS ARE DRINKING PARTIES IN DISGUISE

Make your drink long and cool, lots of Ice and Soda Water

Beer, Wine, Fizz, and summery cocktails all have their place on barbecue menus and aren't likely to disappear anytime soon. Watching your Alcohol, Sugar and therefore empty calorie intake—while not being a complete killjoy—is a really delicate process. Thankfully, there are ways to enjoy your adult beverages and not drink a day's worth of calories. (Hic)!

First, try cutting out the mixers such as fruit juice, sugary sodas and that includes "Diet drinks", or anything with "creme" in the name. That will drastically cut sugar per drink. Instead of fruit juice or premade cocktail mixes, use soda water and squeeze in lemon or lime with your alcohol of choice.

If you love your beer, stick to light beers; remember that normally the greater the alcohol content, the greater the number of calories. Love wine? Wine definitely has its healthy perks, but the quantity can add up quickly. Stick with red wine and try to avoid the sweeter varieties. Or why not have your Wine in a large glass, lots of Ice and Soda water?

Remember to be mindful of how much you drink, and raise a glass to living the fit life!

FATTY MEAT

Leave the greasy beef burgers, Belly Pork and overly salty sausages on the table; their protein-to-fat ratio is typically pretty poor. Instead chose or to be safe, bring your own lean protein source like chicken, lean steak, or salmon, which all taste spectacular when grilled on the 'cue.

If it's a burger you're after, then leaner beef, or try turkey burgers.

If your only option is what the host has on hand, eat the burger without a bun, slice it up into thin slices using lettuce and other veggies to dress and pack out your burger.

SNEAKY SIDE DISHES

Go for a Real Salad

Forgo the traditional macaroni, potato or rice salads and opt for an actual salad—you know, the one with real vegetables that aren't smothered in fat. Your salad doesn't have to look like rabbit food though. Stack your plate full of as many veggies you can get your hands on! The greater the variety of crunch, texture, and color to the salad, the better. Your salad will be more filling and satisfying than just, well, lettuce.

If you live for a side serving of potatoes, mash them up with some sweet potatoes and top them with cinnamon (sorry Jo)! Or even cut them length-wise (wrap them in foil and place on the Barbi and to make some awesome baked sweet potato wedges.

DECADENT DESSERTS

Tempting Ice cream, chocolate mouses, cakes, whipped cream.... now you have been brilliant all day/evening and then you hear "who want's a pudding"? It is soooo difficult to say no, but do resist! (You can do it). If you really want a sweet tasty desert bring one you prepared... or offer to make one for the host...I like "Banana Nice Cream" So simple to make....

Here’s how to make banana ice cream in no time: (3 servings)

Blend 2-3 Table Spoons of Almond Milk, 2 frozen bananas, a teaspoon of vanilla extract, maybe a Teaspoon of cinnamon, together....Spoon mixture into a shallow dish....Freeze for 30 minutes....Enjoy! (Now that is quick, easy, tasty and less than half the calories, fat and sugar of regular ice cream).

27.8g Carbs

0.6g Fat

1.3g Protein

118 Kcal

NO ADDED SUGAR!

GET THE BALANCE, BBQ FRIEND!

In the end, it's all about balance. You don't have to bring everything to a barbecue,(you would get some funny looks if you turn up with a trailer full of goodies, but you're focussed on your goals right?). Remember that you probably shouldn't over indulge on the crisps, alcohol, dips, greasy protein, and decadent desserts all at once!

Play a little give or take and tell yourself that if you opt in for crisps, you'll have to cut down on alcohol. If you want dessert, skip the crisps and alcohol. And so on.

I love a Barbecue, I really enjoy meat, but for those that don't, with so many healthy alternatives to traditional barbecue foods out there, there's no reason you should think twice about accepting an invite. After all you deserve to socialise, your efforts are to feel good about yourself, wear the clothes you want.... this is your time!

Taking these simple steps and being preparing ahead of time will make it far easier to stay on track with your fitness goals.

I hope you enjoyed this light hearted article? Let me know what you think... If you want to chat about this or any of my other articles or are considering Personal Training contact me....

Contact me by e-mail: Dannidobsonpt@outllook.com

Call/Text 07811 888394

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Danni X