It’s BBQ Season!

By: Kathryn Jablonski

Quick Tips & Tricks

The 4th of July festivities are upon us, however the BBQs and drinking doesn’t mean you have to completely divert from a healthy diet and binge eat all day. Here are some tips to be able to enjoy the day without overdoing it:


Don't wait to eat until you get to the party! That's a recipe for over consumption


Stay hydrated! If you consume water inbetween your alcoholic beverages you'll drink more water, drink less beer, and consume less food.


It's challenging to wait for the main course. Pace yourself with your appetizers. Grab a plate, fill it once, and chill out... There's more to come.

1. Don't hold Off Until You Get There

For some reason we have adopted the mind set that you have to be starved before any holiday party to save up for all the food there. This is only setting you up to be super hangry walking into the party, going for the first sugary or salty snack you see. This doesn’t mean fill up and avoid everything there, just eat a normal healthy breakfast and/or lunch to satisfy your hunger.

2. Avoid Mindless Eating

Mindless eating is a term coined by Food Psychologist Brian Wansink, and refers to the unconscious decision making of food choices that can lead to weight gain. Piggybacking on the being all hangry walking into the party, those first snacks that are brought out are typically the store bought dips, potato chips, pretzels, and store bought cookies or brownies. Be aware of your environment! Before you grab a handful of chips, ask yourself if you are truly hungry or if you are just grabbing it because it’s in front of you. Otherwise, you’ll have a stomach ache by the time all the good stuff comes out!

3. Stay on Top Of Your Liquids

Hydration is KEY! Typically, and hopefully, it will be a hot sunny day. You may or may not be drinking alcohol, either way it is easy to forget to get some water in. This will help avoid dehydration, an awful hangover the next day, and mindless eating due to confusion of thirst vs. hunger by the body. As for cocktails or drinks, try to keep it as low sugar as possible. Calories from sugary drinks (especially alcoholic) can add up super quick! If you’re looking for something sweet, try sparkling water with a splash of your favorite juice instead of the whole thing. You can also use Kombucha as a mixer (don’t knock it until you try it...), a less sugary option compared to traditional mixers, with the added benefit of gut healthy flora!

4. Bring The Healthy Dishes & Snacks

There are so many delicious and healthy options to bring to the BBQ. Here are some options that you might want to bring to your party:

Water Melon

So simple and refreshing! If you want to spice it up a bit, try adding some chili seasoning with some fresh lime on it.


Just about any vegetable taste great on the grilled.My go to favorite is balsamic grilled vegetables. The marinade is super simple, just needing olive oil, balsamic vinegar, and garlic, with parsley or oregano optional to add in.


Another easy and simple meal that can be a healthy alternative to traditional BBQ options. There are tons of different skewer recipes you can explore, my personal favorite being BBQ pineapple chicken.

Takes these tips as a little food for thought with you during your festivities, but remember to not be hard on yourself and to have some fun. If you slip up a bit, you’re body will bounce back. One day does not mess up weeks or months of hard work!


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