Force Factor

You’ve worked hard to get your body ready for swimsuit season, don’t let the food and drink at summertime parties set you back! However, staying fit doesn’t mean you have to sweat off all the best that weekend barbecues have to offer. We’ve put our best tips together to help you indulge without destroying your definition or expanding your waistline.

Hot Off the BBQ!
You’re about to place your order at the grill… but what to choose? Hot dogs, Hamburgers, Turkey burgers, kebabs? The grill can be a great way to cook up your favorite proteins; however, be careful how your protein is being prepared. If possible, position yourself at the grill so you can control how much butter, oil, or sugary BBQ sauce is being added on top of your food.

Hot Dogs – The average beef hot dog has about 170 calories, 15 grams of fat, and 6 grams of protein. In contrast, the average turkey dog has 100 calories, 8 grams of fat, and the same 6 grams of protein. Many supermarkets carry lower-fat versions of both types of dog. Check out the packaging before you dig in, especially if you know that you’ll be having more than one. Look for low carb hot dog buns as well. For toppings, mustard and sauerkraut can pack a lot of extra flavor without adding a ton of extra fat and sugar!

Burgers – The impact of a burger on your waistline starts with the type and fat content of the beef. If you’re buying the ground beef, look for at least 85% lean. Three ounces of 85% hamburger ground round has about 200 calories, 12 grams of fat, and 22 grams of protein. At 95% lean, you can save yourself 7 grams of fat. Leaner beef has less fat, but it is also dryer, so you’ll have to adjust your recipe to keep it juicy. Check out the Force Factor burger recipe for our favorite, lean burger. Consider trying out chicken, turkey, or black bean burgers as well. Most varieties will be leaner than the average hamburger and will still be packed with protein!

Grilled Meat/Fish – As long as you’re careful about any sugary sauces or added butter/oil, these can be a great high-protein choice all year round. To cut back on sauces without losing flavor, try marinating your meats/fish overnight. Mix it up by grilling your chicken or shrimp on skewers with vegetables (like bell peppers) and pineapple. Check out this week’s Force Factor recipe for a great marinade for grilled chicken.

Smarter Salad Choices
At the summertime barbecue, salads show up in a variety of forms from potato, to garden, to pasta. They are definitely NOT created equal! In particular, potato and pasta salads are typically loaded with mayonnaise. Too much mayo can spell disaster for anyone trying to cut fat. Steer clear of the potato salads, cole slaws, and pasta salads. The same goes for creamy dressings (e.g. Russian, Caesar, Thousand Island) poured on top of a garden salad, no matter how many vegetables it has. Instead, choose a light dressing (e.g. low-fat vinaigrette) and serve it on the side. Finally, check out Force Factor’s recipe for black bean salad! Black beans are a great source of fat-free protein and fiber.

On the (Leaner) Side
Now that you’ve got your protein and your salad, it’s time to choose your sides. Summer is a great time to get extra vegetables in your diet. Corn on the cob is a barbecue staple. However, it can be tempting to smother it in melted butter and salt. Resist the urge by seasoning your corn with a sprinkle of a spicy pepper seasoning (like cayenne) instead. Load up the grill with vegetables alongside your proteins as well. Zucchini, summer squash, bell peppers, onions, and portabella mushrooms are all great choices as long as you limit the butter and oil!

In the Dessert Line
Can’t end a meal without something sweet? Summertime dessert often means pie and ice cream. However, an average slice of homemade cherry pie can weigh in around 500 calories, 22 grams of fat, and 70 grams of carbohydrates! Topping it off with a ½ cup of vanilla ice cream piles on about 140 more calories and 7 more grams of fat. If you need something frozen, opt for frozen yogurt or sorbet over full-fat ice cream and skip the toppings! If you’re just looking for a sweet way to end a summertime meal, choose the watermelon. 1 cup of watermelon has just 50 calories and 0 grams of fat. Unsurprisingly, it’s also a great source of water, and we can always use more of that.

Drink Up?
One final note of caution at the summertime barbecue – liquid calories and carbohydrates add up very quickly! From lemonade to beer to margaritas, we often aren’t conscious enough of what we’re drinking. Plus, drinking alcoholic and/or sugary beverages can make us crave more sugar and make it more difficult to make the right food choices. Keep in mind that an average cup of lemonade has 100 calories, an average can of beer has 170 calories, and a frozen margarita can pack on 300 calories. Often, an ice-cold glass of water can be just as refreshing, without ANY calories.