Many of us have been attending BBQs since we were kids, and we all know the staple menu items. It’s highly likely for hamburgers, hot dogs, buns, a wide array of “salads” (which all tend to include mayo), some chicken or ribs or other foods that seem to work perfectly on the grill with some BBQ seasoning, to make an appearance.

Maybe some cornbread, mac and cheese and desserts, cold beers on a hot day, and feelings of both nostalgia and excitement will likely surface. But if you are trying to eat healthy, or don’t want to leave feeling full and bloated, we have some tips to help you stay on track AND enjoy yourself:

1. Eat something light before you show up - If you are hungry and you see the spread of food, you may be inclined to bite off more than you can chew… literally. However, if you’re only mildly hungry you will most likely eat less, or at least snack less.

2. Request a dish/bring your own food- At times your lifestyle or eating habits may be out of the ordinary for people you are visiting. In this case, it may be appropriate to ask if it’s ok to bring your own food with you. Or if possible, request that something different be made for you as an option.

3. Portion control- Most BBQ’s have a lot of food on display, which causes us to “eat with our eyes”. Combat this by purposely not filling up your plate. You can use the rule of taking two fist sized portions at a time. Eat what you have, wait, and see if you are still hungry before getting any more food.

4. Keep it simple.  Just because you are outside and at a gathering doesn’t mean that the way you eat has to change. Focus on enjoying the people around you more than focusing on the food. And if you have been eating healthy at home, keep the same parameters as you do there.

5. Stay active during the BBQ- Stand more than you sit, move around, play with the kids, play lawn games, dance - these are all great ways to socialize, have fun, AND stay moving. You could even take a walk around the neighborhood to give your digestion system a good boost.

6. Drink water as much as possible - Not only does this keep you hydrated it also gives a little sense of fullness prompting you not to eat as much. If you are drinking alcohol, alternate a water in between each alcoholic beverage. Not only will it reduce the chances of a hangover, but it will also help you keep your will power in tact.

7. Earn it- In every health and fitness routine there is a time and a place for a “cheat meal”. But for it to not set back your progress, there needs to be some boundaries with it. First, limit it to one meal, not a whole day. Second, get a good sweat session in before the BBQ and ideally get consistent workout sessions the entire week before. One meal won’t cause you to go completely off track if you stayed on track otherwise.

8. BONUS TIP: Say no to leftovers - Remember, one meal won’t take you completely off track, but eating that same meal over and over again will. If your favorite dish or dessert is at that BBQ, maybe you do have a little bit of it there, but leave it there. Don’t take it home with you. Now, if you are the host, this will be even more challenging. Try to manage the amount of food you serve and for anyone who brought something, simply send the leftovers back with them. If you are the guest that brought the healthy option, this will work nicely in your favor!

Will some people comment on what you are eating (or not eating) at the BBQ? Maybe. For some reason many people tend to have the bad habit of commenting on what other people are eating. But recognize that it’s you who lives in your body, it’s you who understands your health, fitness and wellness goals, and it’s you that decides how you are going to feel.

Go in strong with a solid action plan, field any food comments with grace, and stay positive. By doing what you are doing it may encourage other people to do the same (especially when everyone sees the amazing results of your healthy lifestyle!) You just never know, your healthy dish may turn into one of the new BBQ staples… how cool would that be?