Cookout Season Is Here! How to Eat Healthy and Enjoy Those Summer Parties!
For many people, summertime brings an increase in outdoor eating opportunities — cookouts, picnics, BBQs and lobster boils abound. These outdoor eating events may also bring an increased temptation to over-eat or to eat too many foods that are high in saturated fats, sugars and highly processed ingredients (think sausages and hot dogs!). But there are plenty of healthy choices to be made, while also enjoying your favorite Summertime foods, in moderation.
Research has shown that eating highly processed foods and foods rich in saturated fats and added sugars is bad for our physical and mental health. Anxiety, depression and brain fog may all be impacted—and worsened—by the foods we consume. So it is important to be mindful of how the foods we eat may be affecting the way we feel. This can be especially difficult to do when there are more unhealthy foods available to us.
Eating healthy at a cookout begins before you leave your home. Try to have a healthy snack before you leave so you don’t arrive starving. Then once you arrive at your destination, take stock of what is there and create a “plan” of what you will eat. This simple step can help combat impulsive and over-eating.
And remember, you don’t have to skip the unhealthy foods you love. Just prioritize the ones you want most, portioning them out and balancing them with healthier options.
Tips For Eating Healthy At a Cookout:
1. Bring a healthy dish to share. It’s good for you and for others!
2. Eat a balanced, satisfying meal. Focus on diversifying your plate. Add plenty of fresh vegetables, grains and fruits!
3. Delay getting seconds. It takes your brain about 20 minutes to register that your stomach is full. Waiting can help you eat less!
4. Stay hydrated. It will help offset moisture your body has lost in the heat and help you to feel full longer.
5. Indulge, but not in everything. Moderation is key, especially with sweets, alcohol and highly processed foods and red meat.
6. Don’t hang by the food table. It will help minimize picking and over-eating.
7. Take the focus off the food. Focus on the fun, family and friends and not the food!
Healthy BBQ Recipe Ideas:
Easy Quinoa Salad:
https://www.eatingbirdfood.com/easy-quinoa-salad/
Grilled Lime Chicken:
https://www.tasteofhome.com/recipes/grilled-lime-chicken/
Mayonnaise-Free Potato Salad:
https://themom100.com/recipe/mayonnaise-free-potato-salad/
Watermelon Salad With Feta and Mint:
www.3yummytummies.com/watermelon-salad-with-feta-and-
Sources for this month’s newsletter have been taken from: https://www.eatingbirdfood.com/easy-quinoa-salad/, health.clevelandclinic.org/light-up-the-grill-6-meals-to-inspire-a-summer-state-of-mind, https://www.eatingbirdfood.com/easy-quinoa-salad/, https://tasteofhome.com/recipes/grilled-lime-chicken/, https://themom100.com/mayonnaise-free-potato-salad/, https://www.3yummytummies.com/watermelon-salad-with-feta-and-mint/
The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program
This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.