Be BBQ Savvy this Summer

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Who doesn't love a good barbecue? But according to one study, you could be clocking up a staggering 3,000 calories in just one meal - and that's without drinks! Add beer and wine and it's easy to see how too much alfresco dining can pile on the pounds!

You might be shocked to discover that just 1 burger, 1 hot dog, a jacket potato and some coleslaw tots up to almost your entire day's allowance if you're on a reduced calorie intake to lose weight.

But barbecues don't have to come with a diet warning: grilling your food is actually a healthy way to cook and your choice of protein doesn't have to be fattening. With a few savvy swaps here and there you can save over 800 calories, and no one will notice the healthier changes.

Here's a few ideas for healthier alternatives.

Don't skip using your food diary

Be honest by still tracking what you eat, even if you know you've gone over your calorie allowance. It will make you conscious of how much you've eaten and help you to compensate over the rest of the week by cutting back slightly.

Use the Week View in the Nutracheck App or on the Nutracheck.co.uk website to manage this – your aim is to get a green tick overall for the week.

Top tips!

1. Opt for lean protein like fish, chicken or turkey breasts or fillets. Avoid poultry which is eaten with skin e.g. drumsticks.
2. Choose lean cuts of meat, and for meat products such as sausages and burgers, buy lower fat options.
3. Rather than frying onions, bake them in foil parcels on the BBQ.
4. Choose low fat dressings, relishes and marinades – avoid creamy options.
5. Marinade your meat before cooking so you don't have to add lashings of sauce and relish afterwards.
6. Salads, burgers, chicken and sausages can all be eaten cold so don't feel under pressure to 'finish them off'. Save for a cold meat and salad meal the next day.
7. Watch your alcohol – each drink adds calories to your meal and the more you have, the more you're likely to overeat!
8. Fill your plate first with leafy salad, then lean protein like chicken or fish, leaving only a little room for the calorie-laden extras like potatoes, coleslaw, pasta salads and mayo.