Enjoy a 4th of July BBQ the healthy way
This Saturday is the 4th of July. It’s a time to go out, get some fresh air and enjoy a BBQ with friends. According to the National Retail Federation’s annual Independence Day survey of consumers, 64.4 percent of Americans are planning to either host a cookout, or attend one. The projected amount spent on Fourth of July cookout food will average $71.23 per household. However, this is also the time of the year that people are worried about their beach bod. We want you to be able to go to those BBQ’s and enjoy what you eat without any of the guilt (I don’t believe in feeling guilty after food at any time, let alone on a holiday)! Here are some tips on how to have fun this 4th of July.
1) Be mindful of what and how much you are eating. Try to learn how to read your body when you are full. Fourth of July BBQ’s are a time to get together, eat, and catch up with friends and family. Studies have shown that the amount of food that someone eats correlates to how well they know the people around them; basically, the better you know someone, the more comfortable you will be eating extra food around them. This means that summer BBQ’s can lead to friends and family feeling at ease and eating more than they normally would. To avoid this, take a 20 minute break after your first plate to see if you are still hungry before you go back for seconds.
2) Shoot for a healthier menu. If you are hosting, try to plan a healthier menu. BBQ ribs, potato salad, and beer are full of calories, fat, and sodium. Try substituting them with some healthier, tasty options. This segment features a variety or red, white, and blue healthy treats that will make your belly happy!
3) Get some physical activity while you’re outside. Fun backyard games aren’t just for kids anymore. Adults across the country are playing yard games like baggo/cornhole, ladder golf, and bocce ball. This helps you get a little physical activity while having a friendly competition with your friends.
4) Avoid the burn. Not only does charring your food not taste as good, but studies have shown that compounds found in charred and cooked meats contain carcinogens, or cancer causing agents. The compounds are called heterocyclic amine and polycyclic aromatic hydrocarbons and can increase your risk of cancer when consumed regularly. One way to decrease the carcinogens is to marinate your food before you grill it. Use spices or alcohol to increase the flavor and decrease your risk!
5) Use a smaller plate. Studies show that people serve themselves more and eat more when they have a bigger plate. Grab that salad plate to serve yourself instead of the giant dinner plate to cut on calories while maintaining the taste!
Try to remember these tips this Fourth of July and have fun grilling out without the guilt! Happy Fourth of July!