Happy 4th of July! I bet a lot of you will be firing up the grill this weekend or 
heading out to a BBQ. There is nothing tastier than foods fresh off the grill… ribs, burgers, steak. No shocker that these BBQ options vary tremendously in calories and fat. You can still enjoy tasty food without overdoing it. Check out my tips on making your BBQ choices a little healthier. (pic: ifood.tv)
Let’s start with the basics: Protein
Compare the calories and fat in these protein options!
[TABLE=60]
Now the Toppings
Best choices
Grilled onions, tomatoes, lettuce, avocado slices, mustard (try flavored mustard like Dijon or horseradish mustard ), a little ketchup or BBQ sauce (~ 25 calories per tablesoon) . You can also try marinating your fish or chicken to give it more flavor. Even if the marinade does contain calories/fat, most of it will drip off into the grill. Try to remove the skin of the chicken (if possible!) (pic: hubpages.com)
Not so healthy options:
Regular mayo (100 calories per tablespoon)
Regular full fat cheese (100 calories for a slice or ounce).
If cheese and/or mayo are still calling your name, at least look for a low fat version.
The Bun
Buy whole grain buns if possible. If there are no whole grain buns in sight at the BBQ, at least limit yourself to one!
Other healthy low calorie bun options include:
Arnold Sandwich Flat (100 calories)
Pepperidge Farm Deli Flat (100 calories)
Sara Lee 80 calorie buns
Slimming BBQ tips
1. Choose lean cuts of protein. You can easily consume over 800 calories of 
protein if you are choosing higher fat cuts. For example, an 8 oz rib eye has 800 calories!
2. Try to fill up on salad so won’t be as tempted to go back for a second burger.
3. If you can’t resist the urge for seconds, at least get a “naked” burger or dog (minus the bun!)
4. Try grilled veggies brushed with a little olive oil and balsamic vinegar. Delicious, healthy, low cal … and will help to fill you up without the calories.
5. Make kabobs – alternating veggies with chicken or lean meat. Again, this will cut down on calories and increase intake of nutrients.
