Choosing the right foods at your next event can help you reduce your calorie intake by as much as 50 percent, advises Maria Ricupero, a Toronto-based registered dietitian. Here’s what Ricupero recommends you skip at the next barbecue you attend (or host) – and some links to some healthy barbecue favourites from the Chatelaine recipe archives.
APPETIZERS
It’s easy when you’re hungry to overdo things at the appetizer table and consume a massive amount of calories before the main meal even begins. So opt for fresh foods and skip the high calorie snacks.
| Skip this: | Choose this: |
| – Deep fried foods with sweet sauces | – Fresh vegetables with low-fat dip |
| – Potato chips and dip | – Pita chips and salsa |
| – Cheese and crackers | – Mixed nuts (only a handful!) |
Try these recipes:
Red pepper-feta dip
Bruschetta salsa
MAINS
The great thing about grilling is that it’s a relatively low-fat way to prepare meat. Skip the condiments, and you’ve got a good start to your meal.
| Skip this: | Choose this: |
| – Cheeseburger with bacon, loaded | – Plain hamburger, skip the extras |
| – Pork sausages and hot dogs | – Chicken breast without the skin |
| – Ribs laden with barbecue sauce | – Grilled fish or pork tenderloin |
| – Fatty cuts of red meat | – Lean cuts of red meat (watch your portions!) |
Try these recipes:
Greek chicken and veggie kebabs
Cedar-plank salmon
Flank steak with tomatoes and basil
SIDES
Potatoes, corn and other veggies dripping with butter, high-fat creamy sauces and dressings turn healthy, low-cal dishes into rich, calorie-laden sides.
| Skip this: | Choose this: |
| – Vegetable salads with creamy dressings | – Grilled vegetables marinated in lemon juice, olive oil & fresh basil |
| – Potato salad with mayonnaise | – Potato salad with mustard-based dressing |
| – Fresh corn with loads of butter | – Fresh salads or coleslaw with vinaigrette or red wine vinegar, olive oil & fresh oregano |
| – Fresh corn without the butter (just as tasty!) |
Try these recipes:
Grilled tomatoes and veggies with dilled yogurt dressing
Watermelon and cucumber salad
Orange-Dijon potato and dill salad
DRINKS
Frozen beverages, mixed drinks, pop and coolers – they’re all refreshing but add up the calories, especially when you’re enjoying more than one.
| Skip this: | Choose this: |
| – Frozen drinks or fruit coolers | – Vodka, mineral water & a dash of cranberry juice (limit one or two) |
| – Mojitos and screwdrivers | – Mineral water with lemon wedges and fresh mint |
| – Regular soft drinks | – Diet soft drinks |
Try this recipe:
Sparkling cranberry cocktail
DESSERTS
With the luscious and tasty fresh fruits that abound in summer, you can satisfy your sweet tooth without mounting up calories.
| Skip this: | Choose this: |
| – Ice cream bars | – Watermelon wedges |
| – Pie and ice cream | – Fresh fruit and ice milk |
| – S’mores | – Skewered grilled fruit cubes |
| – Strawberry shortcake | – Frozen yogurt |
Try these recipes:
Yogurt fruit swirls
Sautéed summer fruit with yogurt
