Getting Ready for BBQ Season!!



With spring on its way that means that BBQ season is almost here.  Barbequing can be a great way to enjoy cooking outdoors and hanging out with the family and friends.  Here are some tips to help you stay on track without compromising your diet.

  1. Know your sauces.  Reading the labels on your sauces can really help you achieve your nutrition goals.  Some sauces have hidden ingredients that you may be trying to limit such as salt and carbohydrates.  BBQ sauce for example can have up to 15 grams of carbohydrate and 500 mg of sodium for only two tablespoons!  Try making a homemade marinade so that you can regulate how much sodium and grams of carbohydrate go into your meal.
  2. Stock up on veggies. Grilling veggies on the grill can be easy and delicious.  Making some zucchini chips or sweet potato fries can be a great alternative to potato chips or regular fries to complete a meal.  Simply chop up the vegetable in the desired size, drizzle with some olive oil and garlic powder, wrap it up with some foil and place it on the grill until cooked to desired texture.
  3. Hydration.  Staying hydrated under the sun can be very important especially as the weather becomes warmer.  Alcohol can be very tempting at barbeques but just remember that alcohol is loaded with carbohydrates and actually dehydrates you increasing water needs.  A healthy alternative would be water or some unsweetened ice tea.
  4. Be mindful of Fruit.  Fruit platters can be a treat at a barbeque and watermelon is a must for some hosts.  Know your portion sizes for fruit and how many carbohydrates are in a serving if your nutrition goals include being under a certain amount.  A cup of watermelon has about 7 to 8 grams of carbohydrate so be mindful of what else is on your plate if you are diabetic or counting your carbohydrates.

There may be some days that will be more difficult than others.  If you find yourself having more than you had intended try not to be too hard on yourself.  Tomorrow is a new day full of opportunity to nourish your body with all the nutrients it needs and above all enjoy!


Veronica Caballero, RDN