By Tina Haupert


Are you going to a barbecue this Labor Day weekend? We all know these kinds of get-togethers sometimes make it difficult to eat healthy, especially when it comes to what's cooking on the grill.


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Of course, chicken breasts, turkey burgers and veggie patties are healthier options compared to a traditional cheeseburger because they're lower in calories and fat, but what if you're in the mood to splurge and have a major craving? (Hey, it's the end of summer after all!) You can still enjoy the real deal without blowing your diet by keeping these tips in mind!


Nix your bun (or at least half of it). Not attached to your burger bun? Nix it and try eating your patty between two large pieces of lettuce instead. It might take a little coordination, but you probably won't even miss the bun. Not willing to part with your bun? Try eating your burger open-faced with half of a bun on the button and a piece of lettuce on the top, so you can get the best of both worlds!


Try a new kind of cheese. A slice of cheddar can add as many as 100 calories and 5 grams of saturated fat to your burger, so the easy solution is skipping the cheese all together, but what fun is that? Instead of missing out, try mixing grated Parmesan or crumbled feta into your burger patties for some cheesy flavor, but without all of the calories and fat.


Buy the best: You'll need to spend a few more dollars per pound, but picking a lean cut of ground beef for your burgers will automatically slim down calories and fat. Plus, the better cut of meat will taste delicious!



Pile on the produce: Instead of the usual lettuce and tomato[4] , pack your burger with a variety of produce. Try grilled zucchini[5] , roasted red peppers, cucumbers slices, sprouts, caramelized onions, or sauteed mushrooms. Even fruit, such as grilled pineapple or chopped dates, are a delicious way to add flavor and nutrients to your burger for not a lot of calories and fat.


Rethink your condiments: Obviously, a little BBQ sauce or mayo wouldn't wreck your diet, but keep these low-calorie and fat-free condiments[6] in mind when building your burger: mustard, relish, horseradish, hot sauce, wasabi, and salsa. They'll give your burger a burst of flavor without the extra calories, fat, and sugar.


5 Tips To Slim Down Your Labor Day Burger[7] originally appeared on Health.com



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  • Choose A Lean, Unprocessed Protein


    It's easy to get carried away with tradition, but your average BBQ cheeseburger is loaded with saturated fat and calories. And a single hot dog has <a href="http://www.huffingtonpost.com/2012/07/03/hot-dog-eating-contest-health_n_1647284.html" target="_hplink">nearly 300 calories and 17 grams of fat</a> -- and that's without all the fixings.

    <em>Today Show</em> nutritionist Joy Bauer shows how you can reduce your overall calorie intake, in part, <a href="http://today.msnbc.msn.com/id/19568711/ns/today-today_grilling_guide_2008/t/good-you-bbq-healthy-grilling-makeover/" target="_hplink">by switching up your protein here</a>.

    What's more, processed meats like hot dogs and sausages contain preservatives called nitrates that have been linked to colorectal cancer in studies. And cardiovascular research shows that a diet heavy in these meats, which tend to have a high sodium load, are also associated with high blood pressure and heart attack risk.

    <em>The fix</em>: Try alternative proteins like lean turkey burgers, veggie burgers, fatty fishes like salmon or tuna, or grill-friendly extra firm tofu. <a href="http://www.huffingtonpost.com/2012/04/26/beef-free-burgers_n_1454179.html" target="_hplink">Check out our list of beef-free burger options here</a>.




  • Be Careful Not To Burn


    There are reasons not to char your food that go far beyond the culinary: two compounds found in charred and overcooked meats, heterocyclic amine and polycyclic aromatic hydrocarbons, are known carcinogens.

    What's more, research shows that those carcinogens have a real effect, including one study that found that people who consumed well done meats regularly were <a href="http://www.health.com/health/gallery/0,,20400685,00.html " target="_hplink">60 percent more likely to be diagnosed with pancreatic cancer</a>, Health.com reported.

    <em>The fix:</em> Make sure to clean your grill to rid it of preexisting charred food bits before you begin cooking anew. Not only is that sanitary, it can cut down on the carcinogenic load.

    Further, marinate your food before you grill it -- many spices, like red pepper, and other marinade ingredients, such as alcohol -- have been shown to reduce the presence of hydrocarbons.

    And, of course, don't cook your foods until they are well-done.




  • Stock Up On Fresh Veggies


    It's easy to mindlessly pop finger foods and grilled items into one's mouth throughout the course of a party, so counteract the calorie devastation by preparing high volume, low density foods. Grills are especially great for bell peppers, zuchinni, cherry tomatoes, onions, bok choy, raddichio and more.

    <em>The fix:</em> One easy way to incorporate more veggies into your BBQ repertoire is to switch from burger-based cooking to kebabs, which naturally allow for a heavy veg load. For example, <a href="http://www.nytimes.com/2012/07/02/magazine/the-kebab-combination-generator.html" target="_hplink">check out these kebab recipes</a> from Mark Bittman.




  • Don't Show Up Hungry


    If you're headed to someone else's house and you can't set the menu, it is often harder to keep your health priorities. In this scenario, the best plan of attack may be to eat before you head to the party.

    <em>The fix:</em> Eat a combination of protein and carbohydrates to stay satiated -- for example, a handful of nuts and dried fruit or a piece of toast with canned tuna or salmon. Once you get to the party, it will help you exercise control and eat a small amount.




  • Keep Count Of The Alcohol


    Cookouts are often characterized not just by their abundance of food, but their abundance of beer and cocktails. Sure, in the summer sun, refreshing fizzy beer can seem like a logical hydration choice, but it's easy to overindulge, calorie-wise.

    <em>The fix:</em> Alternate each alcoholic beverage with a glass of sparkling or still water. Doing so will keep you stay truly hydrated, help prevent drunkenness and keep the liquid calories down.

    If cocktails are more your style, the same principle aplies. Though it might be worth additionally checking out these <a href="http://www.fitsugar.com/Low-Calorie-Cocktail-Recipes-18089665" target="_hplink">lower calories cocktail recipes</a>.