Your Summer Party Survival Guide

By , SparkPeople Blogger
Today is Canada Day and Fourth of July is Saturday, which means plenty of celebrating across the continent. While a family cookout or a neighborhood barbecue is supposed to be a time to eat, drink and be merry, those of us trying to follow a healthy path can find such events to be more trying than entertaining.

The endless platters of grilled meats.

The bottomless bowls of mayo-laden salads.

The ceaseless parade of refined carbs.

A typical meal from a cookout can have more than 1,500 calories and almost as much fat as you should eat for an entire day. You can cut the calories in half and boost the flavor with a few simple tricks!


  • Choose extra lean ground beef or turkey to save more than 100 calories and more than half the fat of standard burgers. Bonus: Choose a veggie burger to save another 50 calories or a grilled portobello cap, which only has about 25 calories.

  • Opt for fat-free or low-fat all-beef hot dogs, turkey dogs or veggie dogs instead of bratwurst. Look for low-sodium, nitrate-free varieties. (Save 200 calories or so, depending on your choice.)

  • Choose vegetables, ketchup and mustard and skip cheese and mayo. (Save 100 calories.)

  • Drink water instead of soda, sweet tea or lemonade. (Save 150 calories or more.)

  • Make macaroni salad with whole-wheat pasta to boost fiber and give it staying power. Add chopped veggies for more crunch and nutrition.

  • Use light vinaigrette instead of ranch dressings of mayo-based sauces for potato salad and veggie dips. Even switching to reduced-fat mayo or sour cream can make a huge difference. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,300 calories and 150 grams of fat.

  • Load up on fruit. Summer is the best time for melon and berries. They're ripe, juicy and in season. Bonus: Their high water content will help keep you hydrated.

  • Choose whole-grain buns, baked chips or pretzels and limit the baked goods.

  • Make kebabs using vegetables and lean meats for a lighter main dish.




Our Favorite Healthful Cookout Foods:
Veggie burger patty (2.5 oz)
110 calories
4 grams of fat
--or--
a turkey dog (2 oz)
45 calories
5g fat

on a whole wheat bun
110 calories
1.5g fat
with
lettuce, tomato, ketchup, pickles and mustard
25 calories
0g fat

Raw vegetables (1 oz)
16 calories
0g fat
with your choice of 9 Slimmed-Down Dips.

vegetarian baked beans (1/2 cup)
100 calories
1g fat

Angel food cake (2 oz) with fresh strawberries (1/2 cup)
120 calories
0g fat

All that food is about 500 calories, less than a third of the average backyard BBQ meal. While that might be higher than what you normally eat at one meal, it's still a healthy range.

Be sure to also read our Best and Worst Cookout Foods and 10 Tips to Keep from Overeating at a Party!

Will you be attending a cookout or barbecue? What is your favorite cookout food?

See more: quick tips party