Navigating the Backyard BBQ

Have fun in the sun and survive a summer cookout

With summer now here, we all get excited for our favourite warm-weather activities - including firing up the grill for a BBQ. However, for dieters, a barbecue can be a minefield of fatty foods and sweets that is tough to navigate. But, with just a little foresight and planning, you can enjoy your favourite foods with your friends and family. Here's how.

Watch the grazing: While the grill is warming up, many hosts put out snacks for their guests to nosh on. This can be very dangerous for the easily tempted dieter, so be prepared. Stay as far away from the appetizers as possible. Offer to help your host set up, go outside and take a breather, or just get up and move yourself to another part of the party. If you must graze - dieters get hungry! - stick to vegetables dipped in salsa, hummus or low-fat dressing. Not sure if the host will offer veggies? Bring your own bowl or tray, and be sure to bring enough to share. You're probably not the only one trying to get swimsuit ready, and finding a buddy always helps.

Plan ahead: Call the host in advance and ask if you can bring anything. This gives you the opportunity to prepare a healthy dish or bring some lean meats or veggie burgers. If you're hosting the event, plan to grill lean meats only, and offer sauces and toppings to those not watching their diets. Cut the calories on standards like potato and pasta salads by using fat-free mayonnaise, mustard or oil and vinegar.

Suggest activities: Don't centre the day around the grill. We know the food is one of the best parts, but so is having fun with friends and family. Too often, a summer BBQ turns into the whole gang sitting around waiting for the food to cook. Plan low-impact games and activities that everyone can participate in. Set up a badminton net or a croquet set and divide the gang into teams - the losers get washing-up duty. If you're with a more active group, try volleyball or a game of rounders. Or, if you're not competitive, suggest a pre- or post-meal walk around the neighbourhood. The more you're moving, the less you'll be grazing.

A few smarter choices, and items to avoid:

Better BBQ:

Turkey burgers
Low-fat or fat-free cheese
Veggies and low-fat dip
Grilled fish or chicken
Corn on the cob with lime juice
Green salads
Veggie burgers
Veggie hot dogs
Ketchup
Mustard
Fruit with low-fat whipped topping or yogurt
Light beer
Wine

Bad BBQ:

Cheeseburgers
Mayo-based salads (potato, pasta)
Crisps
Full-fat dips
Corn on the cob with butter
Hot dogs
Mayonnaise
Apple pie
Beer