How To Stay On Track At Your Fourth of July BBQ
Chips, guac, and fireworks are a few of my favorite things at my annual family Fourth of July BBQ. Between the food, music, and drinks it’s very easy to feel tempted by crunchy, saucy, and sweet foods that you wouldn’t usually go for. While I do think it’s more than ok to indulge a little in the goodness that comes with family BBQs, it’s important to hold yourself accountable. We all know what it’s like to leave social events overly full and uncomfortable, so I put together a few helpful tips to keep you on track this weekend, and throughout the rest of the summer.
1. Eat something before
Showing up starving to an event can set you up for disaster. You haven’t eaten all day in preparation to enter all-you-can-eat mode and you end up losing track of your food choices and fullness level. To avoid this, be sure to eat a balanced breakfast and consider having a small snack prior to attending and you’ll feel more in control of your eating.
2. Snack smarter
BBQs are notorious for having creamy dips and cheesy appetizers, which while delicious, can add up quickly in the calorie and fat department. Here’s where you’ll find yourself getting in trouble because it’s hard to keep track of tortilla chip after tortilla chip and nacho after nacho when you’re catching up with friends and family. Take it easy on the cheesy snacks and opt for a crudité platter with some fresh tomato salsa or spicy guacamole (pro tip: these look impressive too!).
3. Mix it up
While this is definitely the season for hot dogs and hamburgers, opt for something a little lighter on the grill. Grilled chicken and fresh vegetable kebabs are always a crowd pleaser (don’t forget to soak the sticks in water first!). Or, for something a little fancier feeling, throw some fish on the grill with olive oil and lemon.
4. Bring a dish of your own
I love to either make or buy a side or dessert to bring to BBQs because I know exactly what went into it. Bringing dessert is always a good move, especially if you have a sweet tooth. Healthy energy bites or a decadent fruit salad (check out what’s in season!) with whipped coconut cream are both great options. If you’re into more savory items a seasonal garlicky kale salad is the way to go. That way, you know you’ll be able enjoy the dish you brought, and you won’t feel totally out of control.
5. Stick with one, small plate
It’s so easy to lose track of what you’ve eaten when you’re munching endlessly from a bag or napkin. When you arrive, if there are different plate sizes, try to choose the smallest plate available, and stick with it throughout the afternoon. When you eat off of a smaller plate it allows for more portion and calorie control.
6. Keep a water bottle on hand
Overeating in social situations can happen, especially if you’re not eating slowly and mindfully. A trick I’ve used for as long as I can remember is to carry a water bottle with me everywhere I go. After I’ve eaten and feel that I want to continue munching with everyone else, even when I’m full, I sip water instead. It might sound crazy, but it works! If you’re feeling adventurous, try popping some mint and lime in your water for an extra-refreshing twist.
Ultimately the one thing that will keep you on track at any BBQ or social event is accountability. You must be aware of what you’re eating and how you’re eating it, mindfully or mindlessly, to stay in line with your goals. I can’t say that refraining from the potato chips and onion dip is easy, but it’s definitely worth it when you leave feeling without that full feeling of regret.
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