Summertime brings up memories of lazy days spent relaxing in the sun, chatting with friends by the pool, and barbequing out in the backyard!
There are kids playing in the backyard, you can hear the sound of the ice cream truck, and the humid air makes you feel at ease.
Sadly, the weather can also invite sunburn, bug bites, and other issues that can harm your health and ruin your week.
It may also harm your innocent pets who have tendencies of jumping on barbecue grills!
The best treatment for summer safety is to avoid problems before they arise.
Let us have a look at the 9 effective ways to make barbecue by maintaining all health measures!
- To reduce total fat intake, choose lean meat.
Burgers and hot dogs are obvious choices at a BBQ, but they’re not the only meat options available.
Leaner beef slices are always a smart method to reduce fat, according to dietitians.
“Lean ground turkey, bone-in skinless chicken, and shrimp and scallops are delicious on the grill.
They’re also a fun way to dress up your grill! ”
A normal beef hot dog without a bun, like one from Hebrew National, has roughly 150 calories and 5 grams (g) of saturated fat, though nutrition information varies by brand.
The U.S. Department of Agriculture reports that a half-fillet of grilled chicken, which weighs about the same as a hot dog, only has 73 calories and 0.4 g of saturated fat.
Krinsky, a renowned nutritionist advises marinating meats in fresh pineapple juice, a tasty, natural meat tenderizer, for added flavor.
And when it comes to her personal cookouts, Krinsky loves to make kebabs.
To make kebabs, she recommends threading vegetables and lean meat of your choosing onto skewers and grilling them.
You can then top the kebabs with fresh herbs, homemade pesto, nut butter, or roasted red pepper sauce.
- To cut calories, avoid chips and opt for vegetables instead.
It’s likely that you’ll want to eat something as the grill heats up.
A bowl of chips and dip is frequently left out by the host, but you might want to think twice before grabbing a few.
Choose crunchy vegetables instead of potato chips, such as peppers, carrots, broccoli, or cauliflower florets with salsa or guacamole.
Additionally, guacamole has a lot going for it.
Guacamole is loaded with fiber and good fats, which will help you feel full, claims Michalczyk.
One avocado has roughly 13 g of monounsaturated fat, according to the USDA.
Additionally, monounsaturated fat is a healthy fat that can help lower your LDL (or “bad”) cholesterol levels when consumed in moderation.
- Keep an eye out for added sugar in condiments as it might lead to weight gain.
Buying condiments for your barbecue party to be amazing and fun?
Before making those purchases, it would be wise to review the ingredient lists on the bottles. Look out for added sugar in particular, which is stated on the nutrition facts label.
According to the Centers for Disease Control and Prevention, additional sugar adds to weight gain and can raise your chance of developing type 2 diabetes and heart disease.
According to the USDA, a typical serving of ketchup (two tablespoons) may include 6 g of added sugar.
The AHA advises men to consume no more than 36 g of added sugar per day and women to consume no more than 25 g.
Look for “no sugar added” variants offered by some firms, such as Heinz, on the label.
Overall, using condiments sparingly will help you cut back on sugar and high-fructose corn syrup, which may support your weight loss objectives.
- Make Your Own Healthier Version of Canned Beans Instead of Sugary Canned Beans
For your taste buds and health, you might want to give canned baked beans the boot during this BBQ season.
Michalczyk advises substituting a three-bean salad made with garbanzo beans, black beans, and red beans with baked beans (which are frequently laden with fat and sugar).
These are all excellent plant-based sources of fiber and protein.
The USDA estimates that a cup of typical baked beans has 22 g of sugar.
In contrast, a cup of garbanzo beans only contains 7.87
- Consume A Lot of Water
Extra water is needed in the heat, and studies have shown that inadequate water intake or mild dehydration raises the risk of developing chronic diseases.
Although the amount of water we require varies depending on our age and degree of exercise, most researchers believe that it’s important to stay hydrated when it’s hot outside.
Although there may not be scientific evidence to support the precise number of glasses per day we require, I will continue to operate under the presumption that more water is better because of the trillions of cells in the body that require it to function.
Your body is usually already dehydrated by the time you start to feel thirsty. To avoid that, have a canteen of clean, filtered water close by.
Aim to consume the majority of your fluid intake from pure, filtered water, even though other drinks like green tea and iced coffee are primarily water.
Orange, lime, or fresh lemon juice will zing up your water.
If you wish to avoid alcohol or consume less alcohol, sparkling and mineral waters with no calories are excellent mixers.
Alcohol can cause dehydration, especially if you spend the afternoon grilling or tanning in the sun.
Have at least two glasses of filtered water for each alcoholic beverage you consume.
- BBQ & Grill Safety
A nice backyard barbeque usually includes some type of grilled meat, unless you’re vegan or vegetarian.
However, overcooking beef can have a negative impact on your health.
Some processed meats also include nitrates, which by themselves are not cancer-causing, but when they are grilled, charred, or heated to a high temperature (above 266°F), they transform into nitrosamines, which are.
According to studies, eating a lot of well-done meat and/or being exposed to certain heterocyclic amines (HCAs) can raise the chance of developing various cancers, such as esophageal, pancreatic, breast, prostate, and colorectal cancer.
That doesn’t mean you have to give up on your summer BBQ altogether.
Here are some suggestions for grilling meat that is healthy:
Select only premium, unprocessed meats.
These include cold-water, wild-caught fish, free-range organic chicken, and grass-fed beef.
Purchase only premium processed meats.
Most people enjoy a good hot dog fresh off the grill, but many commercial brands are gluten-filled.
further to additional fillers and preservatives. Inquire about organic sausage, hot dogs, and other processed meats.
Move low and slowly. Hyman claims that low-temperature, slow cooking is ideal.
Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are two more hazardous by-products of heat that are carcinogenic.
Add vegetables to the grill as well. Heartier veggies with more antioxidant and fiber content, such as Portobello mushrooms, eggplant, and zucchini, provide variety and taste to your meal.
Large salads also pack a nutritional punch that goes well with grilled meats.
There is a lot of sugar and other problematic substances, such as gluten, in barbecue sauces, ketchup, and even some marinades.
You get all the flavor of our BBQ chicken recipe without any added sugar.
- Select a healthier alternative to barbecue food
Although almost everyone can tolerate the occasional indulgence, the warmer months do not need you to give up your nutritional principles.
Here are a few family-friendly healthy barbeque options:
Children and adults both eat what you give them, according to research.
Increasing their consumption of fruits and vegetables is likely to result in compliance.
Keep nutritious options accessible, such as kale chips with guacamole, sliced turkey lettuce wraps with avocado and raw cruciferous veggies with hummus.
Shop at farmers’ markets, if any are available in your area, for fresh produce and other goods.
They are perfect for a family adventure on a summer Saturday morning.
On days when it’s too hot to cook, salads provide a quick and easy meal.
For a filling, simple lunch or dinner, top some greens with free-range organic chicken or cold-water, wild-caught fish (quality counts, especially with animal-based foods).
Drizzle with olive oil and red wine vinegar.
For kids and teenagers, keep fresh or frozen food (particularly berries) on hand.
Frozen blueberries can be mixed with yogurt with a coconut base that has no added sugar for a delectable ice cream substitute.
Unsweetened coconut milk and ice are combined with fresh or frozen berries to create a creamy substitute for milkshakes.
To increase nutrient intake, mix in some hormone-free, grass-fed whey protein powder for both women and men.
Perhaps some cacao nibs or almond butter.
- Take Advantage of Mother Nature’s Candy to Lighten Up Dessert
Do you believe that once the main course has been served, the grill is off-duty?
Utilize the mouthwatering fresh fruit that is in season during the summer.
In comparison to classic desserts like cookies, brownies, and cake, fresh fruit typically has fewer calories and more fiber.
Krinsky grills peaches and serves them with a dollop of Greek yogurt, a few sprigs of fresh mint, and a drizzle of honey as a delicious, entertaining treat.
Peaches contain different vitamins and minerals as well as modest levels of fiber.
They are also low in calories, with 1 cup having only 71 calories, according to the USDA, which is beneficial for weight loss.
Grilled pineapple topped with fresh mint and crumbled feta cheese is another of Krinsky’s faves.
In addition, Michalczyk advises elevating summer fruit-like berries as a dessert with a drop of honey on top to bring out their taste if you want to avoid using the grill.
- Maintain Safety Measures for you and your family
Sunshine has two sides, just like many essentials in life.
Many people assert that obtaining enough sun elevates their mood.
Additionally, sunlight aids in the production of vitamin D, a hormone that can support your immune system, strengthen your bones, and possibly lower your chance of developing some malignancies.
Eight percent of Americans have very low amounts of vitamin D, while over 25% have borderline low levels.
The Environmental Working Group (EWG) thinks individuals may over-rely on sunscreens because of the controversy over how much they actually prevent cancer.
Nevertheless, you can still enjoy the sun safely by following these tips:
Don’t get sunburned; avoid the sun.
Overexposure to the sun can burn your skin and raise your chance of developing melanoma and other skin cancers.
Better does not imply higher.
According to the EWG, some users of high sun protection factor (SPF) products may be more at risk of being exposed to damaging UV radiation than users of products with lower SPF values.
Even those who are most susceptible to sunburn, claim that sunscreen with SPF ratings between 30 and 50 will provide adequate protection against sunburn when used properly.
Pick the appropriate defense.
According to laboratory studies, several active chemicals in sunscreens, such as chemical filters, have the ability to imitate hormones.
Additionally, skin sensitivities and other issues can be caused by such components.
It is important to imply safety measures or apply healthy face packs later to remove tan.
Even a complete list of ingredients to avoid is available from the EWG.
Don’t rely solely on sunscreen.
High-SPF sunscreen does not give you permission to spend all day in the sun.
Look for shelter, put on sun protection (such as hats and sunglasses), and be aware that you might be getting more sun than you think.
According to research, consistent sunshine may not be as detrimental as flashy, intense sunlight.
Oscillate briefly in the sun when under a beach umbrella or other shade.
Use the EWG’s Sunscreen Guide.
This may be the most thorough buying advice for safe sunscreen, and it even includes particular brands.
Unknown fun fact that you probably did not know!
Maybe you didn’t know that pets like the Miniature Schnauzer have a tendency of jumping on barbecue racks and grills when they smell food.
This is mostly noticed in puppies.
So in order to keep them distracted, you can either lock them indoors or keep them busy with toys or give them their favorite healthy puppy foods!
Hence these hacks for making a healthy barbecue can help you to eat deliciously and also stay healthy!
Content Developer at Healthy Natural Diet
Content writing is my passion. And I believe in following my dreams to achieve my goal in life! I am a full-time entrepreneur who believes in investing his time in his profession and passion equally.