BBQ
Grilled meat, salads – what could possibly be so unhealthy about the traditional British barbecue? Well, according to research from Boots and the Tony Ferguson Weightloss Programme, the average BBQ feast packs a calorific punch of more than 3,500 for men, and 2,500 for women – more than an entire day’s worth of calories in one sitting. This is the equivalent of two sausages, one and a half burgers, two chicken legs, one and a half meat skewers, fish, a baked potato, green salad, pasta salad and desert, as well as fruit.
Women aged over 50 should aim for 1900 or fewer calories per day, men, 2,550, so a barbecue nearly doubles the recommended calorie intake. And that list doesn’t include nibbles such as peanuts, tortilla chips or crisps that you pick on. The survey also found that 41% of people chose to forget about calories counts and ate as much as they wanted. That might be okay if a barbecue was a once-a-year affair like Christmas, but families have an average of nine barbecues a year.
Use this guide to reduce your calorie and fat intake at a barbecue
Eat healthy first Pile up your plate with salad greens, raw vegetables and fruit. Then tuck into the meat and pasta/potato salads after. That way you won’t be quite as ravenous and will eat less of the lardy stuff.
Ignore the bread sticks, crisps and tortilla chips. These nibbles won’t fill you up with protein or other good nutrients, but they will fill up your calorie/fat quota.
Steer clear of
Ribs These have more fat and sauce to meat than other types of grilled meat, making them a less healthy option.
Coleslaw Yes, it’s got cabbage in it, but it’s also usually dripping with mayonnaise. Make a vinegar-based one instead.
Crisps Instead, dip a tortilla chip or better still raw veg into some guacamole. Avocado is full of good fats and will help make you feel fuller quicker.
Burgers Cheap beef burgers are made with sub-par meat. Opt for lean beef burgers or better still, turkey or bean-based burgers.
Stick to
Chicken Grill it to ensure the fat drips away (don’t use foil underneath). Just make sure it’s properly cooked – the best way to guarantee that is to cook it in the oven first, then give it flavour by finishing it off on the barbecue outside.
Steak Lean beef cuts taste delicious, will be very filling and full of protein.
Kebabs Although the meat can be fatty, it’s balanced out with barely-cooked vegetables.
Bean salad Full of fibre and protein, so this’ll fill you up.
First published August 12, 2010