4 Healthy swaps to make your Labor Day BBQ the healthiest bash of summer
Labor Day is the unofficial end of summer, and my family loves to send summer off with one last bash. If you have a BBQ planned for the long weekend and you’re nervous about staying on track with your healthy eating, then try some of these swaps!
I love healthy replacements because they help me enjoy more of my favorite foods without guilt and regret. You don’t have to do all - or any - of these swaps in order to be healthy. Every person has their own nutritional needs, so use the tips that fit your needs!
Swap out buns for lettuce wraps
Everyone seems to be looking for an easy way to cut carbs and there’s nothing easier than using a lettuce wrap on your burger instead of a bun!
Let’s be honest 99% of the time those $0.99 buns don't even taste good, so ditch it for some leafy greens instead! You can use any type of lettuce, spinach, or kale that you want. I love to use butter lettuce because it is the perfect size for a burger and you can still pick the burger up if you want to.
If you don’t to completely cut out carbs, then try one of these low-carb options instead:
Sarah Lee 45 Calorie 100% Whole Wheat Bread
Joseph’s Lavash or Pitas
Oroweat Multigrain Sandwich Thins
Swap out alcohol for mocktails
I don’t think you have to cut alcohol out 100% to be healthy, but minimizing your drinking can help a lot with weight loss!
One reason I like to limit my drinking is because drink calories still cost me calories, but they don’t make me full. If I drink, then I have to eat less food and I’m usually still hungry after drinking. It’s not worth the trade-off for me.
Another factor you have to think about when you’re drinking is that it’s going to become harder to make sound nutritional choices. Food that you would normally avoid is going to sound way better than achieving your goals, so you are more likely to give in to urges and eat more than you planned.
Instead of overindulging on drinks, swap out alcohol for a mocktail! You can create some delicious mocktails with low or no-calorie sodas or seltzer waters.
If you really want to enjoy a drink at your end-of-summer, bash then try some of the suggestions Stephanie Mallory gave me in my “Have your wine and lose weight too” IGTV episode! She has some amazing low-calorie or no-alcohol product suggestions.
Swap out fatty meats for leaner cuts
There’s something special about a burger or hot dog fresh off the grill, it just screams summer. I’m a huge proponent of eating protein, but sometimes burgers and hot dogs are not only heavy in protein, but they’re also heavy in fat. Personally, I like to save some fat for sides or dessert, so I opt for a leaner cut of meat instead.
If you still want that burger or hot dog feel, then look for low-fat substitutes like turkey, chicken or even buffalo! You could even try a veggie burger, but make sure you check the fat content because they can have a lot of added fats!
If you want to upgrade your cookout to a real BBQ, then throw some chicken or pork on the grill! Both options can be prepared in various ways so you can enjoy it however you like it!
Finally, you can really uplevel your end-of-summer bash by serving seafood! It’s a great way to enjoy a protein option that not only tastes good but is great for you! Grilled fish or shrimp can be a ton of fun and will nourish your body with essential Omega 3’s!
Swap out fat and carb-heavy sides for lighter ones
BBQ sides are so much fun. There is always a ton of options and it’s usually food you don’t make all the time, which makes it even better. If you’ve already done one of the swaps above, then feel free to indulge in a tasty side, but if you’re indulging in your main dish or having a drink, then try to pick lighter sides.
Obviously, chips and dip, potato salad, and baked beans are amazing dishes, but they’re all pretty carb and fat heavy. Instead of going for those, opt for some fresh fruit or veggies.
The most important part of a smart swap is that it’s something you’re excited for. If carrots and snap peas don’t excite you, then make sure you have a side dish that does. Maybe you make a low-fat pasta salad or slice up a fresh watermelon. Whatever sides you choose, make sure you’ll actually eat them, or it’s not really accomplishing the mission you set out with.
Enjoy the BBQ
A party is supposed to be fun and enjoyable. Stressing too much about your food can take away from the experience, and that’s when you go from healthy living to restricting.
It’s OK to enjoy a special occasion. It’s OK to eat the pie, the burger, or the chips. The point of healthy swaps is to help you keep your food choices balanced without having to restrict what you’re eating.
Making a plan ahead of time can help take the pressure off of what you’re going to eat. Whenever my clients have an event coming up, we arm them with a plan so that they can stick to their goals.
However, even the best plans can be laid aside when urges hit. If you end up giving in and eating the burger, with the bun, a delicious side of baked beans and a beer. That’s fine; you aren’t a bad person for eating food. You don’t have to beat yourself up or throw in the towel. Just do better at your next meal. Get back on track and you will be better off tomorrow!
If you need help creating a healthy eating plan for Labor Day, or any day, then let’s chat! Schedule a free discovery call and we can create a customized plan that fits your needs and tastes!
