The Summer BBQ~Enjoy yourself and still keep your waistline

It's Summer and BBQ's are a great way to gather around the table and celebrate all that is good with your friends! But don't let that big buffet of food make you nervous! You can enjoy yourself and still keep your waistline with these simple tricks:

1. Cut the condiments: watch your servings on things like ketchup, mayonnaise, bbq sauce, sour cream and cheese dips. 1-2 Tbs are a serving, anymore and you are adding tons of sugar and fat to your plate.
2. Opt for whole wheat buns and leaner meats, turkey sausages or turkey hamburgers, even vegetarian choices are great!
3. Grilled veggies instead of mayonnaise based salads
4. A grilled sweet potato
5. Cool off with a popsicle or italian ices, instead of calorie-laden pies and ice creams
6. Be aware of your drink calories, opt for a beer, a glass of wine and unless it's made into those popular"skinny" versions of your favorites, watch those sugar filled mixed drinks (margaritas, etc)

MOST IMPORTANTLY! If you want to indulge in your favorite slice of Grandma's apple pie, or you just can't go without a scoop of Mom's famous potato salad, you can have it! Just use portion control (a slice of pie, or a 1/2 cup of salad will do ya!) and fill the rest of your plate with healthy choices. Do you want seconds? Ask the host if you can bring home a plate and save for tomorrow. No need to eat like it's your last meal.
So go ahead enjoy yourself sensibly at that BBQ and still B-FIT4U!

If you do this...	Then you can subtract this...
Snack on pretzels instead of potato chips	70 calories
Feast on cut veggies, skip the ranch dip	120 calories
Skip the cheese portion of a cheeseburger, opt to top your burger with lettuce, tomatoes, pickles, etc.	100 calories
Load up on salads, just not the croutons	100 calories
Drink wine or light beer instead of frozen blended drinks like margaritas and pina coladas	50-100 calories
Skip granny's potato salad -- Opt for healthier sides such as corn on the cob	70 calories
Eat ice cream from a small cup -- Leave the waffle cones (and the mess) for the kids	90 calories
Have one s'more instead of two	200 calories

QUICK TIP:  If you're heading to a friends for a summer barbecue, offer to bring something. This way you know there will be at least on thing healthy on the menu.



*DID YOU KNOW? The average diner eats almost 3,000 calories, 126g of fat,  109g of sugar in one sitting at a family picnic!  Don't get caught up in the "BBQ Binge!"