Surviving Summer BBQ’s

Surviving BBQ’s can be difficult especially when there are so many unhealthy options to choose from. Try some of the tips below to take control of your eating habits during summer months!

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Watch the sauce. Beware! Condiments and marinades can contain a lot of hidden calories. If you don’t have control of the marinade make a conscious effort to control how much of the condiments you are using.  Stay ahead of the game by using this items to watch list. 

Skip the chips. Try to choose a healthier alternative as a side instead of items such as potato salad, macaroni salad, or chips. Bringing your own side can offer yourself and others a healthy item to select from.

Stick to one plate. When attending a BBQ it’s easy to go back for more. Try to stick to one plate and follow the USDA plate method where 50% of the plate is a fruit or veggie, 25% is a lean protein and 25% is a starch or grain.

Choose lean meats. We aren’t always going to have the option to choose what type of meat goes on the grill but if you have the choice try a leaner source of meat (meaning less saturated fat) such as pork, chicken or lean ground beef.


Walk it off. Studies show that adults who took a 15– minute walk after every meal improved their blood sugar levels in comparison to those that took one 45 minute walk per day.  – George Washington University School of Public Health and Health Services.

Watch List:

Ketchup: 1TBSP = 20 calories, 160mg of sodium

Mayo: 1TBSP = 90 calories, 10g of fat

BBQ sauce: 2 TBSP = 50 calories, 10g of sugar

Honey Mustard: 1 TBSP = 45 calories, 135 mg of sodium

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in the July 2015 Wellstyles Monthly Newsletter.


Kendall Taylor, VSEBT

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