Offer a healthy sidedish like a green salad. Baked beans are a healthier alternative to meat. Have a cheese sandwich instead of a cheese burger. Check portion size and calorie intake. Limit alcohol intake. Drink light beers and a glass of water in between each drink. For your next party, include whole wheat buns, grilled chicken or lean turkey burgers, and salads on your party spread.
The past weekend was one of the most fun and exciting of the year … the kick-off to summer!
What’s In Your Party Food?
If you are a person that rarely eats processed meat (by rarely I mean less than once a month), then I am not going to tell you to avoid eating hot dogs and hamburgers at a party this weekend, since you are allowed to live a little.
If you follow a healthy diet most of the time, you can afford to have processed meat or treats occasionally. However, it is always good to be educated about what you are consuming… so here I go!
Hot dogs and hamburgers are not ideal foods just because of their high fat and saturated fat contents, but also because studies show that when these products are cooked (especially on the grill) they form heterocyclic amines (HCA’s) which have shown to be carcinogenic (cancer-causing).
Burnt bacon is actually one of the worst for you in terms of HCA’s, since it is a very fatty and highly processed meat- sorry bacon lovers! Hot dogs are not the greatest either, high fat, high saturated fat, high sodium, low-nutritional benefit. Recent studies show that people that eat red and processed meats have a very different makeup of gut bacteria compared to people that never eat these foods. Those gut bacteria have been found to break down carnitine into a compound call TMAO which increases atherosclerosis/heart disease risk.
5 Tips For Making Healthy Summer Barbeques
When healthy options are not always available try these:
1. Bring A Healthy Side Dish
This is my #1 recommendation, since every host loves a guest that brings something, and bringing a healthy side dish can benefit everyone at the party (rather than giving just the host a bottle of wine which they don’t need). Plus, if you know what is in your dish, you can load up on that instead of high-fat potato salad.
2. Avoid Too Much Protein
If you don’t want to eat a hot dog or hamburger, don’t! Unless you are staying at the party for >5 hours, chances are you can last that long without having protein. So, if healthier salads are available, eat those, or something else that isn’t terrible for you.
Baked beans, although usually containing high fructose corn syrup, would be a fine option since beans are extremely nutritious. Just watch your portion size! Be sure to eat a protein-rich meal before or after the party.
3. Include Veggies
Instead of having a cheeseburger, make a cheese-sandwich with lots of tomatoes, lettuce, and onion, with 1 (maybe 2, if you must) slices of cheese. While I don’t advocate eating a lot of cheese, this would be a better option than the cheeseburger.
4. Check Portion Size
Eat 1/2 of a hamburger. Again, load up on the extras (L,T,O, pickle), but you can definitely feel satisfied on just 1/2 of the burger. Don’t think eating the burger without the bun is “healthy”, it’s not.
5. Check Calorie Intake
If you really have a hankering to participate in the meat eating, I vote burger. The burger is less processed and contains more protein than the hot dog.
A 1.6 oz Oscar Meyer Beef Hot dog has 150 calories, 14 g fat (6 g SFA), 461 mg sodium (20%) and only 5 g of protein. A 4 oz. 20% fat hamburger (which most people buy) contains 307 calories, 20 g fat (7.5 g SFA), 85 mg sodium (4%), 30 g protein, and 16% DV for iron.
So, ounce for ounce the burger is much more nutritious. If you ate the equivalent amount in hot dog, 4 oz would cost you 368 calories, 32 g fat (12 g SFA), over 50% DV sodium, and only 12 g protein.
Healthier Party Alternatives
As far as beer, try to limit the amount you drink and try to choose light beers. Drink glasses of water in between and with each drink.
If you are hosting a party I encourage you to offer 100% Whole wheat buns, offer turkey burgers, grilled chicken or lean turkey burgers as an option, and definitely healthy salads as side dishes.
Note: I realize that some people have a burger once or twice a year. If this is you, feel free to have it… especially since that low frequency is not enough to change your gut bacteria which is the main concern nowadays.
Have a great weekend and eat safe! (i.e., be conscious of food safety… raw ground beef is not something you want to mess with).