Cut calories at your summer barbecue
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
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