Beware the BBQ fat traps! 6 easy ways cut calories from your favourite grilled foods
SUMMER dining means lighting up the BBQ, having a Pimm’s and eating al fresco.
It is a delicious way to enjoy food, but there are a few things to be aware of when it comes to your BBQ and your waistline.
From the sauces you use, to the meats you choose, a few little tweaks to your BBQ can make all the difference, lowering the calorie count and helping you avoid certain foods that also might not be great for your overall health.
Katia Mashni, registered dietitian at , says when out and about at BBQs, try to shift your focus to enjoying the conversations and time with friends and family, rather than restrictions around foods and what you can and cannot have.
She said: “Think of what foods can nourish you, make you feel good after the meal, and make your gut happy.”
Here, Katia lets us in on the good and not-so-good when it comes to BBQ foods….
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1. Balancing your BBQ plate
“You always want to think about a balanced meal that includes carbohydrates, protein, vegetables and healthy fat,” says Katia.
“To BBQ a well-balanced meal, pick a few options from each category.”
Good carb choices include corn on the cob, sweet potato, baking potatoes and fruit like pineapple, peaches and pears.
Avocado is a good fat to include, while healthy protein sources include chicken breast, sirloin or tenderloin steak, and seafood such as salmon, white fish and prawns.
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“Vegan options include tempeh and tofu, pre-marinated and spiced,” says Katia.
Be sure to pack in nutritious, colourful veggies too, such as courgette, tomato, peppers, onion, garlic, romaine lettuce, asparagus, carrots, mushrooms, broccoli and cauliflower.
“Adding colour to your BBQ dishes will add fibre and antioxidants to your meal, which has many health benefits - good for gut and cell health,” says Katia.
“By having a source of healthy carbs with lean protein and vegetables, you will enjoy a well-balanced meal that will fill you up, and give you sustained energy for the rest of the day or evening without making you feel tired, too full, or uncomfortable.”
2. Picking the best meats
Katia says you might want to avoid processed meats such as hot dogs, sausages, bacon, and luncheon meats.
“Processed meats tend to have higher amounts of sodium and saturated fats than lean meats and have been linked to chronic health conditions such as heart disease and cancer,” she explains.
Instead, try cooking lean cuts of steak, skinless chicken or turkey, or boneless pork chops.
Katia says fish is a great option too, such as salmon, tuna, cod, or prawns - all great lean options to grill.
3. Healthier ways to cook
Often, the oils and sauces we cook with do our body zero favours.
“Do not use many sauces with added sugars and high sodium content; instead, make your own, marinating using spices and healthy oils, such as olive oil and avocado oil,” recommends Katia.
“If you wish to use BBQ sauce or ketchup for some marinades, mix them with olive or avocado oil and balsamic vinegar, white vinegar, lemon juice, or mustard.
“This way, you will cut back on the amount of added sugar and extra sodium in your diet, but still enjoy the flavour.”
Katia also recommends using a yoghurt marinade for BBQ chicken: “It helps keep the chicken moist and tender and gives it a nice reddish-brown colour.
“A simple yoghurt marinade would include low-fat or full-fat yoghurt with garlic, salt, pepper, paprika and lemon juice.
“You can prepare it the night before or an hour before grilling.”
4. Little calorie saving hacks
You can enjoy the foods you love without gaining weight or feeling ‘unhealthy’.
Although it can be hard not to overeat at a BBQ, especially when food is often piled high and keeps coming off the grill.
Katia says it’s best to have a portion of the not-so-good food we love, along with plenty of other nutritious foods that will help nourish our minds and bodies and give us sustained energy without weighing us down.
“We don’t necessarily have to avoid burgers and sausages; but we can choose to have the bun with either the burger or the hot dog instead of both, to not fill up on bread.
“Choose to have a side of fruit and two sides of vegetables with our meals.
“This way, we don’t feel like we are being restricted, but are also leaving room for healthy food items our body needs for optimal health and functioning.”
5. High calories sides
It’s often the little extras that can really pack in the calories.
Katia says that sides with a mayonnaise, butter, or cream base are high in fat.
“These include mac and cheese, potato salad, or creamy coleslaw.
“Fat is high in calories; sometimes, it is hard to quantify how much you are having, especially if it is part of a delicious dish.”
She adds: “Other sides include dressings made with sugar, such as baked beans, or dishes made with bbq sauce.
“Ready-made salad dressings tend to have higher amounts of sugars and fats, which can contribute to the added source of calories in your meals.”
Plus, dips such as ranch dip, queso (Mexican cheese dip), and spinach dips can be fat traps too.
Katia says to vary up your sides: “Try salad with homemade salad dressing - vinaigrette or a lemon juice, olive oil base with mustard- vegetable skewers, fruit skewers, cheese and whole wheat crackers, broccoli salad or grilled vegetables with tahini or yoghurt dressing on the side.”
As for dips, Katia suggests hummus, guacamole, Greek yoghurt with dill or ranch seasoning, and tzatziki sauce.
6. Watch your drinks
Although alcohol and fizzy drinks taste great on a hot summer’s day, some of our regular go-to drinks can often be doing a fair bit of damage to our waistline, especially when drunk in excess.
Katia explains that high-caloric drinks include soda/pop, juice, beer, and alcoholic cocktails: “These drinks are packed with sugar; they could have three to 15 tablespoons of sugar per drink.”
“To avoid having too many empty calorie drinks, try to limit your ‘empty calorie drink’ to having only one, and have water the rest of the time.
“Dilute your juice with half-parts water, or add ice, and have lighter beer.”
It’s also wise to stay hydrated, which Katia says can often help you to cut down on mindlessly drinking ‘empty calorie drinks’.
“If you choose to drink alcohol or caffeinated drinks such as soda or coffee, drink a glass of water before your drink and after to make sure you stay hydrated.”
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In fact, Katia says drinking soda or juice with your meals contributes to at least 200 calories or more coming from sugar.
“Instead, make sure you only have around 150ml of juice or soda, dilute your drink with water or just stick to drinking water with your meals.”