How can I eat healthy in the summer? This has been a question so many people have asked me lately. BBQ season does mean there is an abundance of fresh salads, but it also means lots of other not-so-healthy foods come out more often as well. This is because we are going to BBQ’s, having backyard parties, and enjoying dinner on the patio with friends. What’s the culprit causing people to worry about their weight? Hamburgers – the greasy and delicious burger. Yes, those burgers are yummy when grilled on the BBQ, but they are full of calories and saturated fat. One burger won’t cause you to gain weight, and shouldn’t cause you stress, but combined with all the other goodies you might be eating, you could be tripling your intake of calories.
If you are looking for ways to enjoy BBQ season, weight-gain free, here are some tips to cut down on the calories and fat just by making simple changes to the way you eat your burgers.
1. Omit the bun. Depending on the brand, in one bun there are approximately 170 to 240 calories and 14 to 20 grams of fat. If you don’t want to leave out the bun there is still a way you can cut down on the calories. Buy whole-grain buns. A whole grain bun contains approximately 170 calories and 3.5 grams of fat.
2. The next thing you can do is pass on the cheese. In one cheese slice, there are approximately 60 calories and 40 grams of fat. Don’t want to skip the cheese? Shred it instead of slicing it. By shredding the cheese onto the burger, you are more likely to add less. Limit it to 2 tablespoons of shredded. Another cheese tip is to skip the processed cheese. If you are going to eat it, it might as well be in its natural form and not made in a factory out of chemicals and food coloring.
3. I know frozen burgers are quick and convenient, but they are usually very high in fat, calories, and sodium. I recommend making your own patties using extra-lean ground beef. One extra-lean ground beef patty contains approximately 191 calories and 11 grams of fat. One regular ground beef patty contains 295 calories and 15.7 grams of fat.
4. An even better option to extra-lean ground beef is to make your burgers with lean ground turkey. One ground turkey patty contains 140 calories and 7.8 grams of fat.
5. And, even better than all that – sorry the vegetarian girl is coming out of me – have a Portobello burger. It just so happens that I have a recipe for you. You can check it out by clicking here. A large Portobello mushroom cap only contains 18 calories and 0.3 grams of fat. Have you ever tried cooking one of these bad boys on the grill? They are delicious. And, by doing this, you can add the cheese. Bonus!
So, as you can see, just making a few small changes can have big results. If you did all of these things, you could save up to 600 calories. That is pretty amazing if you ask me. Who says you can’t have it all? Enjoy BBQ season and manage your weight…bonus!
Sending you oodles of positivity, happiness, joy and of course health
Laurie-ann Sheldrick, The Contagiously Positive Girl