Midday Fix: Simple BBQ food swap tips from dietitian Dawn Jackson Blatner

Dawn Jackson Blatner

www.dawnjacksonblatner.com

Simple BBQ Swaps

  1. Mayo to vinegar

WHY: Not just about the calories & fat! Vinegar is a super food. It helps keep food in your stomach longer so you stay full longer & have steadier blood sugars.

 

  1. BBQ sauce to dry BBQ rub

WHY: Rub has no sugar, but all of the flavor. There’s so much sugar in BBQ sauce, in fact 1/2 of it is sugar.

[2 tablespoons BBQ sauce = 12 grams sugar or 1 tablespoon sugar]

 

  1. Butter to lemon & pepper

WHY: Not just about the calories & fat! Pepper is a superfood spice with high antioxidant levels & lemon brightens food so you don’t need to add as much salt.

 

 

  1. Sour cream dip to Greek yogurt dip

WHY: Greek yogurt has 3X more protein & probiotics (good bacteria for digestion & immunity)

[Per 2 tablespoons…sour cream: 60 calories, 1g protein VS Greek yogurt: 23 calories, 3g protein]

 

  1. Traditional lemonade to coconut water w/ lemon

WHY: Half the calories and no added sugar. Traditional lemonade has a whopping 7 teaspoons of added sugar (over a day’s worth!) in just 8 ounces.

[lemonade: 110 calories, 27g added sugar VS coconut lemonade: 45 calories, 0g added sugar]