What do nutritionists really eat at barbecue?

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no barbecue flavor, no hot dog, hamburger and other barbecue classics, no real integrity in summer. But what if you want to enjoy good food without destroying a healthy diet? Experts invited: we invited some of the top registered nutritionists in China to share their 10 selected barbecue foods.

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1. Vinegar salad

as long as the mayonnaise seasoning in the cold cabbage is raised a little, you can turn the original fat rich side dish into a super food salad. " "One of my barbecue options is slats made of vinegar, I'm made of chopped cabbage and brown rice vinegar or apple vinegar," said Cynthia sass, author of "lose weight now: lose weight with beans - the new super food." Chopped garlic and black pepper. "Cabbage is part of the family of cruciferous vegetables that help prevent heart disease and certain cancers. Vinegar helps to increase satiety (satiety) and inhibit fat accumulation in the body.

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2. There's nothing better than summer sweet corn. " "I like to peel it, rub it with olive oil, a little salt and pepper, and wrap it in aluminum foil," said Keri Gans, RDN, author of the change diet. "In this way, you don't need to butter it any more." In addition to its delicious taste, corn is rich in fiber, which helps digestion, and contains other beneficial nutrients, including folate, thiamine, phosphorus and vitamin A. Roasted bean is a delicious and nutritious side dish. "Roasted beans are rich in slowly digesting proteins that allow your ribs to stick together, so they're super satisfying to me," said Karen Ansel, MS, RDN, co-author of rush to health: a simple healthy recipe for every meal of the day. To make roasted beans lighter, avoid canned foods with high calories and preservatives. Sweeteners. Instead, make your own with less salt and sugar, and add flavor with spices like Smoked paprika or chips.

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4. You can make or break the popular "salad" state of barbecue dishes by adding things in the salad. A typical mayonnaise pasta salad is rich in fat, carbohydrates, and sodium, but with very little vegetables and fiber. However, you can easily change these ratios. " "To make my pasta salad more suitable for you, I start with whole grains or beans," said Jackie Newgent, a culinary nutritionist and author of the all natural diabetes diet. And I always include a lot of vegetables. "

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5. The juicy steak on the grill is the favorite of any meat eater. " I am an ordinary person. "Give me meat, I'm happy," said Jim White Road, an ACSM exercise physiologist and owner of Jim White's fitness and nutrition studio. Steak provides me with protein, iron, zinc and vitamin B12, which are essential for muscle growth. "The key to choosing a leaner, harder steak is how to cook it." "My favorite is flank steak because it's affordable and versatile," said Ms. Holly Greg, a cooking nutrition consultant and blogger. Season the flank steak and heat both sides. Turn down the fire and let it cook. Cooking slowly and slicing the grain thinly is the best choice for tacos, salads, or eating alone. "

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6. Seasonal salad and dip sauce will bring a lot of seasonal agricultural products in summer, so make good use of it! " "Whenever I'm invited to a barbecue or summer dinner, I usually bring a healthy seasonal salad or dip in sauce," said McKenzie hall Jones, a blogger at nutrition. My salad is usually black bean, mango and avocado salad, and my dipping sauce is made of tomato, black bean and avocado. Dishes like this are so delicious and completely satisfying, thanks to healthy fats, fiber and vegetable proteins. "

related : 7 salad dressing, which will let you throw away the bottled things. Potato salad with light seasoning is a typical comfortable food. In order to increase its nutritional value, you can try to use potatoes of different colors, add vegetables, and make the seasoning lighter. " Bonnie Taub Dix, founder of bonnietaubdix.com and author of read before eat, said: "my family requires my killer potato salad to appear frequently. Taub Dix also includes cherry or grape tomatoes, chopped yellow bell peppers and chopped carrots, as well as low-fat mayonnaise and spices. "High potassium, fiber, vitamin C and a range of powerful antioxidants, [potatoes are low-cost vegetables that are easy to prepare, shop and store," she said.

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. You don't have to be a vegetarian to experience the taste and health benefits of grilled vegetables. " "All I do is marinate fresh sliced vegetables with a little EVOO, lemon juice, garlic and vanilla and bake them to golden brown," says plant power nutritionist and author of plant power for life, RDN Sharon Palmer. "The good thing about barbecue is that you don't have to add as much fat as you do when cooking food in a pan. The other thing is that you can cook them at least until they are crisp and tender so that you don't destroy so many vitamins in long cooking. "

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9. In order to balance calories and enjoy the delicious barbecue, nutritionists usually think outside the bun. One of my favorite things is a medium rare, iron rich hamburger. "I always choose bread free burgers with sliced tomatoes on them, which are delicious at this time of the year," Gans said. Enjoy protein filling without refined white carbohydrate breadPie is also a smart strategy for weight control. " "My barbecue is chicken breast, no bread," Ansel said. A small roast chicken breast contains 33 grams of protein and less than 4 grams of fat, which you can't use as a source of lean protein to help you feel full for hours.

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10. Raw fruits and vegetables

raw fruits and vegetables are a non decorative and delicious way to keep water during barbecue. " Whether it's cucumber and tomato salad or juicy watermelon, I try to fill my plate with fresh produce. Many summer fruits and vegetables are not only low in calories, rich in fiber, vitamins and minerals, but also rich in water. "When it comes to raw green salads, the secret is the sauce." "I often make a big garden salad with balsamic vinegar and spicy brown mustard, dried Italian herbs, fresh squeezed lemon juice and chopped garlic," sass said. If I don't add oil, I can add avocado or almond slices to the salad. "

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What do you think? What's your barbecue? Is there a healthy barbecue dish that you will add to this list? Please share with us in the comments section below! Tips on holding a better and healthier barbecue