Surviving the Seasonal BBQs

Surviving the Seasonal BBQs
Chelsea Oarr, RD, CDN

It's almost the official start of Summer, which means firing up the grill & enjoying a great BBQ. However, by September many clients are complaining of some unwanted excess weight and need for an alcohol detox. So how can we survive this summer while still enjoying BBQs?

Below are my 5 favorite BBQ tips to help alleviate the stress of attending a BBQ.

1.    Choose Lean Protein

  • Lean protein promotes the feeling of fullness. Choose to grill a lean beef burger, a piece of chicken, fish, shrimp and some tofu.

  • Don't forget to pair it with fiber rich, nutrient dense veggies (such as bell peppers, asparagus and mushrooms).

2.    Moderate your red meat intake to 1-2x/week

  • Choose hormone free, 100% grass-fed beef.

  • Choosing hormone free, and grass fed beef will increase the omega-3 Fatty Acid, as opposed to the saturated fats.

3.    Go Bunless

  • When having a burger, swap the potato bun with a lettuce wrap, or place on top of a colorful salad filled with leafy greens and non-starchy vegetables.

  • Burgers and Hotdogs are not the only things you can grill for a BBQ. Try choosing kebabs LOADED with fibrous vegetables and lean proteins.

  • If you are craving a bun, try to limit it to only half the bun & make sure it is whole wheat or sprouted grain based.

4.    Replace the potato salads & corn chips with color. 

  • Instead of corn based tortilla chips and mayo based potato salads, swap them with a colorful crudité platter filled with cucumbers, celery, carrots, radishes, and fennel and healthy dips.

5.    Hydrate, Hydrate, Hydrate! 

  • Don't forget to hydrate throughout the day. Dehydration can often be mistaken for hunger pains.

  • When toasting with friends, opt for a clean cocktail in moderation.


  • Moscow Mule-->Vodka Seltzer with Lime.

  • Sangria --> Glass of Prosecco, Pinot Grigio or Chardonnay

  • Corona Extra --> Light Beer

  • Aperol Spritz --> Wine + Club Soda with a splash of lime.