5 healthy tips to survive a Labor Day BBQ
It's that time of the year again… Labor Day! This weekend, we'll gather with friends and family for one last summer bash. But as you prepare for picnics, parties, and weekend getaways, don't forget about your health goals. With a few simple tips, you can survive the holiday without deviating from your healthy habits. Follow these tips to enjoy your Labor Day Weekend and still feel great when it's over:
Don’t Skip Meals
Never attend a party on an empty stomach! Fasting before a party in an effort to save room and cut calories often leads to poor food choices and overeating. Eating a nutrient dense meal before an event will help you be more mindful of what you're putting on your plate and enable you to practice better portion control. For example, eggs with whole grain toast and a piece of fruit is a simple, easy way to start any holiday off on the right track.
Pot Luck
Take control of your food choices by making sure healthy options are available. Bring a healthy dish that everyone will enjoy! Experiment with a new recipe, or put a healthy spin on a summer favorite. Below, you'll find a recipe for a quinoa salad that is sure to be a hit at your next party!
Portion Control
Overeating is one of the most common reasons why healthy habits are derailed during holidays. To keep your portions in check, don't stand next to the food table and graze. Instead, use a plate to portion your food. This way, you know exactly what and how much you are eating. Fill up on fruits and vegetables first. After eating these tasty and healthy foods, you are more likely to enjoy smaller helpings of heavy calorie bombs foods later.
Pick your Battles
It's a holiday, so of course we all want to treat ourselves. To avoid overindulging, pick just one poison! Weather it's a piece of cake or an extra hamburger, set a goal and stick to it! Having a goal will prevent you from indulging in a little bit of everything, which can quickly add up to too many calories.
Make Modifications
Every little bite counts. Aim to improve your favorite dishes with healthier ingredients. Choose whole-wheat rolls and buns instead of white. Substitute a traditional mayo-based potato salad with a vinegar base for a lighter dish. Cook with leaner meats such as chicken, fish, and turkey. Finally, load the grill with tons of vegetables to add healthy flavors to the party!
Berry Mango Quinoa Salad
Ingredients:
½ cup blueberries
½ cup cubed mango
½ cup sliced strawberries
1 cup dried quinoa (2 cups cooked)
2 tablespoons olive oil
2 tablespoons lemon juice
10 chopped basil leaves
Dash of salt and pepper
Directions: Cook 1 cup dried quinoa in 2 cups water, to yield 2 cups cooked quinoa. Combine cooked quinoa with fruit. Mix olive oil, lemon juice, chopped basil, and dash of salt and pepper to make dressing. Combine dressing with quinoa and enjoy!
Annie Courto is a full-time Registered Dietitian with OnPoint Nutrition, providing weight loss and nutrition counseling.
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