Balanced menu tips - healthy choices for the summer barbecue season!

With the arrival of summer comes a greater desire to barbecue and enjoy outings and picnics. During the summer barbecue season, it's important to remember that healthy choices on the menu can help keep our bodies fit and keep us feeling good. The key to achieving this is a balanced menu.

In this article, we take a look at what a healthy and varied menu might look like and offer some tips for making healthy choices during the summer barbecue season.

What is a balanced menu?

A balanced menu consists of different food groups containing carbohydrates, proteins and fats.

A good breakfast gives you energy for the day!

To start, we could look at breakfast, where it is important to have energy for the day. Oatmeal with fresh berries and seeds is a good choice. Oatmeal provides long-lasting energy, berries are rich in vitamins and antioxidants and seeds provide essential fatty acids.

Freshness, season and lightness - the key points for a healthy lunch!

For lunch, we recommend grilling chicken fillets with fresh vegetables. Swap the fatty pork for a lighter chicken fillet, which contains less saturated fat. Add grilled vegetables such as peppers, courgettes and tomatoes for more vitamins and fibre. A varied green salad with a light dressing adds even more freshness.

Interludes are not forbidden!

During a snack you can enjoy a mild yoghurt with berries. Choose low-fat yoghurt and add fresh berries for vitamins and fibre. Yoghurt also contains beneficial lactic acid bacteria that aid digestion.

Wholegrain products keep your blood sugar balanced and your tummy full for longer!

For dinner, we recommend grilling the fish and serving it with steamed green vegetables and a whole grain steak. Fish is a very good source of protein, but try swapping fatty fish for thinner fish, such as cod. Green vegetables provide extra vitamins and fibre, and wholegrain rice helps keep blood sugar balanced.

Fresh fruit is always there!

For dessert, you could choose fresh fruit. Swap potato chips for strawberries or fresh fruit. Fruit provides natural sugars, vitamins and fibre and is a great way to satisfy a sweet tooth in a healthy way.

Don't forget the liquids!

For drinks, we recommend (gas) water with a slice of lemon and mint. Instead of lemonades, choose a healthier alternative. Adding slices of lemon, cucumber, strawberry and mint to a glass of water will give you a refreshing taste without too much sugar.

Aren't "stew days" allowed?

It is important to remember that a balanced menu does not mean banning one-off 'unhealthy' choices, but rather eating more consciously. During the summer barbecue season, it is possible to enjoy delicious meals while making healthier choices that support wellbeing and help maintain balance. In addition to diet, drinking enough water and being physically active are also important to support a healthy lifestyle.

Be sure to also read here about "stalemate" does not mean failure!

Research and balanced diets

Here are two studies on nutrient balance and balanced diets:

1. Study "Dietary Macronutrient Intake and Mortality: A Systematic Review and Meta-Analysis of Cohort Studies"The study analysed a number of international cohort studies and examined the association between intake of different nutrients, including carbohydrates, proteins and fats, and mortality. The results showed that the optimal nutrient ratio associated with the lowest mortality risk was about 50-55% energy from carbohydrates, 10-15% energy from proteins and 30-35% energy from fats. This study supports the need for a balanced diet that includes the right balance of nutrients.
2. Study "Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association" was published in the journal Circulation. The aim of this study was to assess the impact of fat intake on cardiovascular disease and to provide recommendations for healthy fat intake. The study found that healthy fats, such as monounsaturated and polyunsaturated fats like olive oil, nuts and fish oil, are associated with improved heart health. However, it recommended limiting intake of trans fats and saturated fats, which are associated with a higher risk of cardiovascular disease. This study underlines the need for a balanced intake of fats by choosing healthy sources.

The results of these studies confirm that a balanced diet, including the right balance of nutrients, is essential for health and well-being. Carbohydrates, proteins and fats play different roles in our bodies, and a balanced intake of these is essential for accessing nutrients and preventing health problems.

In summary, a balanced menu for the summer barbecue season includes a variety of food groups such as carbohydrates, proteins and fats. We encourage you to make healthier choices that support your body's function and well-being. By swapping fatty meats for lighter options, choosing more vegetables, fruits and whole grains, and limiting sugary drinks, you can enjoy summer meals mindfully and healthily.