When it comes to late spring up until early autumn, eating and drinking outdoors is much more enjoyable. The following information leaflet gives you some ideas for healthier food and drink choices to enjoy at your barbeques, picnics, food and drink stalls etc. This information sheet is for anyone aiming to follow a healthier lifestyle.
Barbecues
| Effect on health | Tips |
|---|---|
|
Effect on health
Often lots of processed red meat such as burgers and sausages. These should be eaten in moderation as they are high in saturated fat and salt. Saturated fat and salt can lead to high cholesterol and high blood pressure. Processed meat is also associated with cancers such as colorectal cancer. Long social events with food and drink flowing throughout which means that it is easy to eat more than usual throughout the day There may be a lack of fruit, vegetables and wholegrains/beans/pulses |
Tips
Try to choose non processed meat and leaner cuts: chicken; turkey; steak etc. Cut off visible fat and remove skin where appropriate. All types of fish/seafood Oily fish such as salmon, trout, mackerel and sardines contain omega 3 fatty acids which can help to protect your heart. You may need to wrap in foil. Marinating can make your meats more tender. You can make your own to ensure lower salt contents. Use alternate flavourings such as ginger, lemon and lime, herbs, garlic, pepper, chilli, Indian spices, Chinese 5 spice etc. Vegetarian sausages/burgers Homemade burgers with lean mince If you are aiming for weight loss, try and avoid grazing on high fat nibbles throughout the day prior to the main barbequed food appearing. If you are hosting, ensure some low calorie snacks are available such as crudités (carrot, cucumber, cherry tomatoes etc) with low fat dip (hummus, salsa etc.) Try the following on the BBQ: pepper (including sweet pointed variety), sliced aubergine, corn on the cob, asparagus, courgette, mushrooms, cauliflower. Smaller vegetables can be put on a skewer. Or you can wrap vegetables in foil with a slice of lemon and a splash of water to steam them. Season with herbs, spices and garlic too. *Wholegrains go nicely into summery salads. Try the following: buckwheat, quinoa, wholegrain cous cous, wild rice, millet, barley, lentils, kidney beans, chick peas etc. Wholegrains, beans and pulses are high in fibre which can improve cholesterol levels. Remember to go easy on the dressing or mayonnaise, choosing light or reduced fat versions, or choose those made from healthier unsaturated fat sources such as olive or walnut oils. Try wholegrain breads and rolls rather than white varieties which contain minimal fibre, vitamins and minerals. Fruit kebabs or a homemade fruit salad with fromage frais or low fat yoghurt as desserts Cook a banana in its skin for ten minutes on the barbecue then unwrap for a sweet treat. For a different taste, wrap peeled bananas in foil after sprinkling them with lemon juice and cinnamon, and barbecue until softened. |
Picnics
| Effect on health | Tips |
|---|---|
|
Effect on health
Typically a picnic has a lot of shop bought food that is likely to be highly processed (high saturated and trans fat, high in salt, high in sugar etc) Typically a lot of high fat and sugary foods such as bread, pies, scotch eggs, sausages etc. Typically a vast selection of nibbles May lack fruit, vegetables and salad |
Tips
It is much easier to control how much fat and salt you eat if you make your own food rather than pre-made. For example when you make your own sandwiches use reduced fat spreads/mayonnaise. If you can, go without spreads altogether if you are adding a moist filling. If you are buying ready-made foods ensure you check the nutritional information and choose the options lowest in saturated fat and salt (please ask for the food label reading leaflet for more info if required). Choose wholegrain breads (granary/farmhouse/rye), wholemeal pitta or wholemeal wraps for sandwiches. If making pasta or rice salads ensure using wholewheat pasta or brown/wild rice or wholegrain white rice for additional fibre. Other wholegrains that can be added into salads include quinoa, bulgar wheat, wholegrain cous cous etc (see above for further examples*). Choose baked or popped crisps rather than fried to reduce fat content. You can also try wholegrain baked crisps. Unsalted popcorn is an increasingly available option and this also counts as a wholegrain food. Roasted unsalted nuts and seeds are also good. They may even go nicely in a salad. Ensure you include lots of salad options with low fat dressings. Yoghurt (or olive oil based dressings if weight is not a concern) is better. Where appropriate, add salad into your sandwiches. Fresh fruit or fruit salad can be included as tasty dessert options to ensure that you meet your five a day. |
Frozen treats
When it is sunny it is enjoyable to include an ice cream or frozen dessert, but remember that these can be high in fat and sugar thus high calorie. If you have chosen an ice cream during the day, try and avoid having a dessert or other sweet treats in the day. If having ice cream, try and have single scoops to avoid large portion sizes and avoid adding high fat and sugar sauces and toppings. You can also purchase low sugar and fat ice creams, however you will need to stick to the suggested serving sizes as having any more may cause tummy upsets.
Ice lollies and sorbets are often fat free therefore are lower in calories than traditional ice cream but can be higher in sugar. Choose sugar free lollies or those made from natural fruit juice (lollies made from natural fruit juice even count towards one of your five a day provided they are made from at least 150ml natural fruit juice). Try making your own lollies using sugar free squash or fruit juice. Freezing fresh fruit within these can add some extra vitamins and flavour. Frozen yoghurt tends to be lower in calories and fat than standard ice-cream so can be a good choice. This is becoming increasingly available from ice cream vans and shops.
If visiting the ice cream van, Mr Whippy is lower in fat and calories than traditional ice cream as it contains more air than standard ice cream giving it a lighter texture. However, avoid adding toppings such as flakes, chocolate chips, sprinkles and sauces as these increase the calorie and fat content of the ice cream.
If eating your ice cream at home try and have it with some fresh fruit like berries to contribute towards your five a day and also stick to the suggested serving size.
If making your own ice cream there are lots of healthy recipes available online and in recipe booklets so make use of these – if you do not have internet access please ask and we can provide some suggestions.
References and good resources
We are smoke-free
Smoking is not allowed anywhere on the hospital campus. For advice and support in quitting, contact your GP or the free NHS stop smoking helpline on 0800 169 0 169.
Other formats
Help accessing this information in other formats is available. To find out more about the services we provide, please visit our patient information help page (see link below) or telephone 01223 256998. www.cuh.nhs.uk/contact-us/accessible-information/
Contact us
Cambridge University Hospitals
NHS Foundation Trust
Hills Road, Cambridge
CB2 0QQ
Telephone +44 (0)1223 245151
https://www.cuh.nhs.uk/contact-us/contact-enquiries/