Do you like barbecues?  Keep these tips in mind to make them healthier

Do you like barbecues? Keep these tips in mind to make them healthier

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In summerwe activate the vacation mode: we modify the way we dress, we change our habits (we give ourselves the occasional daily soak and go to bed later than usual), we go out more, we spend more time with family, neighbors and friends and we vary our feeding.

The diet changes are usually important. The first mistake is the snacks on the beach (or in the pool), although any setting is good. We also tend to eat foods with a higher amount of fat, which can contribute to the appearance of non-communicable diseases.

The amount is another problem. In summer, we usually have copious and large meals. And we should control the amounts of foods that, even being healthy, provide more calories so as not to take an excess of them (nuts, legumes, pasta, rice).

Nor should we forget the desserts and the sweets. It is a temptation that few resist, because fresh ice cream and our favorite flavor is always appetizing.

Tips for healthier barbecues

Another summer classic are barbecues. Summer barbecues are commonly associated with excessive consumption of sausages and meats rich in fat, alcohol and sauces. Specifically, most of these meats and sausages (bacon, sausage, black pudding, chorizo ​​or botifarra) contain a lot of fat, to which must also be added the consumption of sauces and alcohol (beer, wine or red summer wine).

There is no reason to give them up, but you should not abuse this practice either. Therefore, specialists give some advice to get a healthier barbecue.

1. Choose healthier proteins

People often choose fatty meats and grill them for long periods. From the American Heart Association (AHA, for its acronym in English), they point out that we should prioritize lean meats and fish over sausages and fatty meats.

They also recommend cut and precook meat before grilling. “Harmful chemicals associated with cancer and cardiovascular disease accumulate the longer fatty muscle meat (beef, pork, fish, or poultry) is cooked or the higher the temperature, starting around 300 or 350 degrees.” Penny Kris-Etherton, a professor of nutritional sciences at Evan Pugh University in Pennsylvania, tells the AHA.

2. Eat vegetables

At a barbecue, not everything is meat. We can also use vegetables of the season. “The grilled vegetables are very good, and better if they are local”, he explains to EFE the nutritionist Laura González. With this choice, we not only reduce fat intake, but we also add fiber, vitamins and minerals to our diet and contribute to the recommended weekly servings of vegetables.

3. Healthy starters

“Opt for whole grain breads and side dishes such as salads it’s another way to make backyard barbecues better for heart health,” continues Kris-Etherton. Of course, any of these dishes must be made mainly from vegetables.

4. Fruits for dessert

Desserts should be fruit-based, better if they are from season. We have a wide range to choose from: watermelon, cherries, peach, melon, plum, mango, fig, blueberry, nectarine, Paraguayan, grape, apple or raspberry.

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