How to plan a barbecue so you don't have to regret later

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What if we prepare a

?

Who doesn't fancy this recurring plan around a pool, especially with loved ones.

You take the sardines, I the chops, but there is also the omelette, the Iberian ham, the cheese from my town that you have to try for sure, the cold beer... And so we begin to add up.

An account that usually always reaches the

, that is, we eat more calories than we spend.

This fact could be anecdotal, because the most important thing is the

and not only that day in which we spend.

But beware if this exception becomes the norm, warns Dr. Karen de Isidro, dietician-nutritionist and member of Doctoralia.

THE MOST CALORIC FOODS

"

are the protein foods with the most calories that we can find on the grill. In addition, they are usually accompanied by sauces such as barbecue, which are also a caloric explosion," explains De Isidro.

Another big problem, in addition to fats, are carbohydrates.

"The

add more and, as a garnish, if we opt for French fries we are creating very unhealthy dishes", determines the nutritionist.

To top it off, beverages, with the exception of water, can make us even more dehydrated in this heat wave due to the alcohol and sugars they include and provide us with absolutely no nutrients.

"They give us more caloric value in addition to harming our digestion," she says.

CHICKEN OR RED MEAT?

Noting that vegetables are in season and white meat we will already be subtracting unnecessary calories while we nourish ourselves.Shutterstock

Chicken is white meat that is equal to lean meat, says the nutritionist.

This means that its percentage of fat is low.

"The Spanish Heart Foundation recommends reducing the consumption of red meat. It is related after numerous studies to cardiovascular diseases. Therefore,

", the doctor is forceful.

It is also worth looking at what foods are in season.

"Eggplant, zucchini, onion, peppers, tomato, chard, celery, mushroom, leek and carrot are

to protect us from the sun's rays," he exemplifies.

TRICKS TO NOT GO OVER

Nutritionists warn that sausages, chorizos, longanizas and sausages are the foods with the most calories on the grill.Shutterstock

• Many times we "sin" because we don't know how to combine food.

  The best way to create a healthy menu in this summer, when it is so easy to overdo it, is the Harvard plate

  with proteins, carbohydrates and half the plate vegetables

  , advises the dietitian.

  "Having a good proportion of macronutrients helps us better assimilate nutrients, lower the glycemic index and fight obesity."

  In this way we will not be itching and itching endlessly.

• It also recommends

  avoiding red meat and its fatty portions

  , as well as processed.

  "Worse if they are prefabricated from the supermarket."

  How?

  For example, Karen de Isidro slides, eating raw vegetables that make us chew, because it helps us feel more satiated.

  "Another way to do this is to opt for lean meats like chicken or turkey, deviled eggs, tofu, and legumes."

• Replace alcoholic beverages

  and soft drinks with water, flavored with fruit, ginger, mint, sparkling water...

• Likewise, it is advisable to avoid sauces such as mayonnaise and barbecue because they contain considerable amounts of sugar.

  "

  Fried and, above all, if they are very burnt

  , as they contain free radicals that are harmful to health."

• Look for quality bakery breads, "such as

  whole-grain or seed-based sourdough

  ."

• Finally,

  industrial desserts and pastries

  should be discarded because they contain saturated fats and a high caloric intake without nutritional properties.

  Best fruit skewers.

  "Pineapple or watermelon, use essences such as vanilla or pure cocoa with more than 80% purity, homemade ice cream with moisturizing fruit such as watermelon and fruit salad with freshly squeezed juice... They could be healthier options, but at the same time appetizing to the palate.

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