How to Navigate a BBQ while Losing Weight

Whether you call it a barbecue or a cookout, one thing that can be agreed upon is there will be plenty of food and drink at these gatherings. The key to staying on track is zeroing in on the options that won’t break your budget and filling your plate with those.

From lean grilled chicken to garden salads to fresh summer berries, there are plenty of better-for-you foods. Make sure you fill an actual plate because grazing on foods makes it nearly impossible to stay aware of how much you’re eating. If you have the option of a smaller plate, choose that instead of the oversized plate. Research shows that people eat more at buffets when given a larger plate.

As you check out the food options, aim to make half of your plate fruits and veggies. This will help fill you up with fiber and minimal calories. Next, round out the rest of your meal with a combination of carbs, fat, and protein. Adding some fat and protein will help ensure that you feel satisfied and don’t suddenly feel the need to grab three brownies towards the end of the cookout.

Which Food Items Should I Pick?

• Green/garden salads with a drizzle of dressing
• Grilled veggies
• Corn on the cob (tip: if you do want a little zing to your corn, try some Cajun spice or garlic salt)
• Hamburger, turkey burger, or veggie burger (minus bun or with half of a bun)
• Grilled fish or shellfish
• Grilled chicken
• Watermelon
• Fresh berries
• Grain-based salads (e.g., bulgur, wheat berry, quinoa, brown rice)
• Whole grain tortilla chips
• Salsa
• Hummus

Which Items Should I Avoid or Have a Small Portion of?

• Potato chips
• White bread: rolls, hamburger and hot dog buns
• Potato salad
• Pasta salad made with white pasta
• Cheeseburgers
• Hot dogs, sausages
• Ice cream
• Cookies, brownies, cake

One small portion of a high-calorie food is fine. In fact, if it’s one of your favorites, you should enjoy it. But just know yourself; if you know you are the kind of person who can’t stop after a small serving, you are probably better of skipping it all together.

What About Condiments?

Mustard is your best bet—ketchup and relish both usually have added sugar, and mayonnaise is high in calories.

And Drinks?

Don’t forget that beverages count too. If you enjoy alcoholic beverages, go for the lighter choices.

• Choose light beer over regular, and make sure to drink some water in between if you’re having another.
• If you prefer wine, add some seltzer water or ice cubes to your cup of wine—this is especially important if you are drinking from oversized plastic cups.
• Mix cocktails with seltzer as well and skip the juice or lemonade; you could add some fresh fruit or lemons to dress up your drink a bit and infuse it with some natural flavor.

Calorie-free beverages such as water, sparkling water, or unsweetened iced tea are always a great choice. Water is especially important if it’s hot. You don’t want to get dehydrated—or drink alcoholic beverages to quench your thirst.

So when it’s time for your next cookout, go in with a plan to stay on track. Know how to identify the healthier options, fill your plate and cup with these, and remember to relax and enjoy too!