• When selecting your meats, make sure to choose meats that are labeled "lean" or "extra lean".
• Barbecuing vegetables are a tasty way to get some colour and nutrients into your diet. Simply brush the vegetables with olive oil and your favourite seasoning, wrap in tin foil and place on the grill, vegetable kabobs are the perfect outdoor menu option that can be served as appetizers. Try kabobs with peppers, mushrooms, onions or other vegetables of your choice.
• Limit fatty, processed meats such as bacon, hot dogs and sausages. These meats are high in saturated fats, are pro-inflammatory and can be a contributing factor in excess weight gain, high cholesterol and heart disease. For a good hot dog substitute, opt for chicken, turkey or soy hot dogs which are lower in saturated fat and total fat in comparison to pork or beef. You could also look for "lean" beef hot dogs.
• When eating your favorite patty from the barbecue (salmon, turkey, chicken, veggie or lean beef), eat it with a whole grain bun. Whole grain breads and buns are lower on the glycemic index, higher in fibre and just as delicious as their white counterparts.
Nutritional facts about your favourite condiments and barbecued foods:
| Item | Calories | Sugar (g) | Fat (g) |
| Ketchup (1 tsp.) | 20 | 5 | 0 |
| Relish (1 tsp.) | 15 | 4 | 0 |
| Mustard (1 tsp.) | 0 | 0 | 0 |
| Mayonnaise (1 tsp.) | 100 | 1 | 11 |
| Light mayonnaise (1 tsp.) | 30 | 3 | 2 |
| Light BBQ sauce (1 tsp.) | 9 | 2.2 | 0.1 |
| 1 beef patty | 340 | 3 | 27 |
| 1 veggie patty | 106 | 0.7 | 2.8 |
| 1 hot dog | 181 | 1 | 15 |
| 1 veggie hot dog | 70 | 1 | 3.5 |
| Macaroni salad (1/2 cup) | 158 | 19 | 8 |
| Potato salad (1/2 cup) | 220 | 19 | 15 |
| Creamy coleslaw (1/2 cup) | 130 | 15 | 7 |
Wishing you a healthy and happy summer!
Recipe featured in the image above: Balsamic Sirloin Medallions
Read more:
• Grilled vegetables: Potatoes, corn and veggie side dishes
• Barbecue basics: Essential tools for your barbecue
• Grilling in the great outdoors
Check out:
• CanadianLiving.com Nutrition
• CanadianLiving.com Health and Wellness
• CanadianLiving.com Food
Page 2 of 2 -- Discover which barbecue habits could make you sick on page 1.
Dr. Joey Shulman DC, RNCP is author of the best selling book The Last 15 – A Weight Loss Breakthrough. To book your free weight loss assessment at the Shulman Weight Loss Clinic or to learn more, please visit drjoey.com
