10 Ways to Navigate Your Labor Day Weekend BBQ, from a Dietitian

The last summer holiday is just days away and what better way to celebrate the unofficial end of summer but with a gathering of friends and family while enjoying food. If you’re looking for ways to navigate what to eat at the barbecue and keep it stress-free while doing it, we got you covered with these 10 tips!

Bring a balanced dish

Social gatherings can bring all sorts of appetizers, entrees, desserts and beverages. My best tip is to volunteer to bring a dish and make it a balanced one! For example, consider bringing a fruit bowl (so at least there’s a fruit option!), veggie platter with hummus (appetizer with a veggie and protein source? Yes please!), quinoa salad (whole grain, protein and fiber containing side dish. Done.). By doing this, you know there will be at least one nutrient dense item on the table for you to gravitate towards AND you know you’ll enjoy it!

Watch the liquid calories

I know alcoholic beverages are delightful on a crisp summer night, but try to stick to one drink or less for women and two drinks or less for men; otherwise, they can add up fast. Soda or punches can add up too. Some great alternatives are water, sparkling or flavored water, unsweetened ice tea or a mocktail.

Build a smarter burger

Burgers are a barbecue staple! Maybe this weekend try a leaner protein source than beef like a turkey burger or grilled chicken. If you are having a beef burger, no problem, maybe try to shy away from heavy sauces (that can add extra sodium and sugar) and be conscious of the amount of cheese added on.

Don’t arrive famished

This might be one of the best tips of all!!! Seriously. If you are arriving to a party (any party including Thanksgiving that I know some of you fall fans are already dreaming of) eat like you always do and do not skip meals or your regular snacks. Arriving to the party starving can just lead you to over eating…

Practice mindful eating

This might be hard in social settings, but it can be done! Savor your food and the new flavors your experiencing, eat slowly (which might work out well if you are a chatty Kathy), check into your hunger cues (are you still hunger and need more or are you satisfied and full?), focus on your plate and avoid grazing at the buffet table.

Fill your plate with half fruits or vegetables (if you can)

This leads back to suggestion #1. If you bring the fruit or veggie, you know that you can add that to your plate easy! Overall (at the barbecue and any day) think colors of the rainbow when eating fruits and vegetables. Different colors provide different nutrients. They also are refreshing and hydrating, which can be helpful on a hot, sunny day.

Think portions when it comes to dessert

Okay, please note I never said to skip the dessert! If you want it, enjoy it but don’t go overboard! Take a smaller piece of brownie and pair it with the fruit, share the piece of cheesecake with your partner, take one scoop of ice cream instead of two. See what I’m doing here?

Focus on socializing, not just eating

By focusing on conversations, playing lawn games and walking around, it shifts the focus from the constant eating or grazing and more on the events and people around you! Easy way to not overeat and also enjoy the activities and people around you.

Hydrate often

…especially on hot summer days! Thirst can be masked as hunger, so drinking plenty of water throughout the day (even before you get to the BBQ) can help with appetite regulation, energy level and limiting those sugary liquid calories we mentioned before.

HAVE FUN!

Seriously! Don’t make the social gathering stressful. Do the best that you can and take some of these tips and tricks along with you this weekend to help you out. You got this!

Let us know what tip worked best for you this weekend! We love to hear from you!

PS: For those hosting the BBQ, here’s a bonus blog for you on grilling safety tips.

Cheers,

Amanda

This blog was written by Amanda J. Stahl, RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.