How to Eat Healthy During Summer BBQ Season

We are well underway with summer in Winnipeg – the weekend getaways to the lake, the countless festivals in the Exchange District, enjoying the incredible patios our city has to offer, and spending time with friends and family at the ever-popular BBQ. But summer indulging can take its toll on our health and on our waistlines. I think most of us drink a little more and eat a little more that is outside of our regular regime in the summer. It’s time for enjoying the weather, getting outside, and in turn, indulging. But we don’t have to go overboard. Here are a few tips on how to eat healthy next time you’re out and about in barbeque season:

  1. Reach for whole-wheat buns rather than white buns. Personally, I like the taste of whole wheat much better, and feel that everyone can acquire the taste buds to enjoy this option. Whole wheat is rich in fiber, is a plant-based protein, and is higher in phytochemicals, vitamins and minerals than is white bread.
  2. Stick to veggie or turkey burgers or boneless skinless chicken breasts instead of hot dogs or hamburgers. The World Health Organization last year linked processed meats (i.e. hot dogs and sandwich meat) and red meat to cancer. “A risk of several cancers may be associated with high consumption of red meat or processed meat. Although these risks are small, they could be important for public health because many people worldwide eat meat and meat consumption is increasing in low- and middle-income countries.” (Source: World Health Organization). So if an increased risk of cancer isn’t enough of a reason to reach for a secondary option, I don’t know what is. Boon Burger makes amazing vegetarian options that are sold both in their restaurant (79 Sherbrook Street) and at the grocery store.
  3. Go easy on the sauces. Everyone loves the toppings that come with burgers. Pile them on veggie style. Add tomato, onion, hot peppers, pickles and lettuce. With regards to condiments, try to stay away from high-sugar ketchup or mayo. Mustard and hummus are great substitutions.
  4. Don’t drink your calories. When it’s hot outside it’s important to stay hydrated. Whether you are drinking alcohol or non-alcoholic beverages, try to cut out high sugar options like pop or fruit juices. Try infusing your water with oranges, raspberries or mint for a fresh summer flavor without all the calories.
  5. If it’s a potluck, bring a healthy dish like a spinach salad or fresh or roasted vegetables. Summer is a great time in Winnipeg for fresh fruit and veggies, purchased locally at many of our Farmer’s Markets around the city. Adding berries to a spinach salad is a terrific way to increase the vitamin C while having a delicious summer salad.
  6. Don’t over indulge. The best way to do this is simple – get a plate, put your food on it and stick to eating just that. Try to avoid grazing all night over the finger food and snacks.
  7. If there are lots of starchy side dishes like pierogies, potato salad or pasta salad, try to pick just one. Think of it as prioritizing your food and pick just your favorite. Try to fill up on the healthier options around you.
  8. Stay active. The great thing about BBQ season is that is it so nice outside. When you’re done eating go for a walk, toss a football around or play a round of tag with the kids. This avoids the heavy feeling after you eat.

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