When the weather’s warm and the days are long, there’s simply nothing better than firing up the backyard barbie. But between the oily marinades and creamy salads, navigating the barbecue spread can prove tricky. Luckily, you can still enjoy your favourite foods without derailing your diet – it just takes some simple tricks.
Always use a plate One of the biggest mistakes is grazing. “The danger is you lose track of how much you’re eating when you stand around snacking,” says dietitian Joanna McMillan. “By always using a plate you can really see how much you’re eating. Don’t go back for seconds until it’s empty. This will help you pace yourself and avoid overeating.”
Be a healthy host Rather than serving kilojoule-laden burgers and hotdogs, think outside the box. “Seafood is a great alternative – it’s lighter than processed meat but still packed with flavour,” says Joanna. Think grilled prawn skewers or grilled fish and vege kebabs.
Beware of the booze One of the biggest barbecue diet traps is that the drinks are usually flowing. “Gram for gram, alcohol has almost as many kilojoules as fat”, says dietitian Zoe Wilson. Just two schooners can clock up more kilojoules than a cheeseburger! The trick is to pace yourself and opt for clear drinks such as gin or vodka over dark spirits and beer.
Step away from the food Simply smelling or seeing food nearby can trigger your urge to dig in and lose track of how much you’re really eating. Don’t loiter near the barbie or food table – instead, find a quiet spot to savour your food a few metres away. It will make going back for seconds or thirds less convenient.
Watch the finger food It’s not just what hits the grill that counts – scoffing party pies and fried finger food while you wait can add up to a whole extra meal in kilojoule terms. Go easy and choose your appetisers carefully – just one potato chip with dip is about 200kJ, while a celery stick with a little hummus adds up to just half that figure.
Smart food switches
Sausage sizzle –> Beef burger
One sausage sandwich can clock up around 1200kJ and 16g fat, while a lean beef burger can come in at 700kJ and contain 5g fat.
Steak –> Beef and vege skewer
Steak is rich in protein, iron and B vitamins. Step up the nutritional value by pairing it with with a skewer of grilled veges.
Potato salad –> Coleslaw
Antioxidant rich cabbage, carrot and onion makes coleslaw a winner over potato salad. Just go easy on the mayo!
French onion drip –> Guacamole
Avocado based guac has as much flavour as creamy French onion dip, minus the salt and saturated fat.
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