With the sun finally shining and the weather warming up, BBQs are making their annual return. BBQs are notoriously filled with tons of chips and dips, hamburgers, cheeseburgers, hot dogs, desserts, and a lot of socializing. Unfortunately, these events can be extremely overwhelming and stressful for some people. Navigating these social gatherings can ultimately bring back negative feelings associated with food shaming and diet culture. Unsolicited comments about what’s on your plate or the lack of awareness from family members and friends choosing to deem certain foods as “good” or “bad” can be triggering. However, with the right mindset and approach, you can enjoy these summertime celebrations and the delicious food, too!
If you tend to find yourself struggling during the summer when it comes to navigating BBQs, continue reading to learn some tips to help you conquer the BBQs this summer season with confidence.
Focus on the celebration instead of limitation.
Instead of fixating on what you think you “should not” eat, try to shift your mindset. Shift your focus onto something more positive! BBQs are about celebrating, so allow yourself to enjoy all of the foods that bring you happiness without guilt. Let go of the overly restrictive rules created by diet culture. Give yourself permission to eat foods that nourish both your body and your soul, whether it’s chips and guacamole, a cheeseburger, a slice of watermelon, or an ice cream sundae!
Listen to your body.
Your body talks to you, so try to listen to it! It sends you signals. Your body will let you know when you are hungry or full. If you haven’t eaten in a while, you might notice some physical symptoms of hunger like fatigue, lack of concentration, headache, or even a grumbling stomach. Before loading up your plate, take a moment to check in with yourself. Are you actually hungry? Are you eating out of habit or social pressure? Are you thirsty? Have you had enough water today? It might be a good idea to take a break. Check in with yourself. Just as your stomach tells you when it’s hungry, it will also tell you when it’s full. Stop eating once you’re beginning to feel full or starting to feel comfortably full. Some signs of fullness include stomach ache, stomach discomfort, or maybe the food doesn’t taste as good as when you first started eating. These are signs your body is telling you to slow down. Try to sip on some water and give yourself a moment to regroup before grabbing a second plate. Remember to eat mindfully and to stop when you feel satisfied, instead of uncomfortably stuffed.
Embrace the variety of the options.
One of the most exciting parts of BBQs is the wide array of food options available to you. From hamburgers to salads to dips to desserts, there is something for everyone to enjoy! Embrace the variety and the balance on your plate. Try to think of the options as a colorful selection of foods that can provide a mix of nutrients and flavors. You do not always need to seek out the most nutritionally dense choices. Sometimes it is just about living in the moment, stepping out of your comfort zone, and trying new things.
Enjoy the company.
While food is often the centerpiece of BBQs, there are plenty of other activities to enjoy as well. Take a dip in the pool or sit in the hot tub, join in on the games, or catch up with friends and family. If you find yourself starting to get overwhelmed by all the food choices, try to shift the focus away from food and onto something different.
Set your own boundaries.
If diet talk or body shaming arises during the gathering, do not be afraid to set boundaries. Categorizing food as “bad,” “good,” and “unhealthy,” as well terms and sayings like “I am going to be bad today,” or “special treats,” can be detrimental to some people’s mental health. Politely excuse yourself from the conversation or try to redirect the conversation to a different, more positive topic. If you feel comfortable, kindly remind them that these types of conversations can be a trigger for some people and to be more mindful of their audience. Remember, you have the right to unapologetically prioritize your mental health and emotional health, even if it means stepping away from having certain interactions with certain people.
Practice being kind to yourself.
If you find yourself feeling overwhelmed or triggered by the abundance of food or diet culture messaging at BBQs, practice self-compassion. Remind yourself that it is okay to have these challenging moments, but that you are doing the best you can. You are re-learning to eat without rules and regulations. Your worth is not determined by what you eat, how you look, how much you weigh, or the size of your jeans. If you have a craving for something you see being served, have it and enjoy it!
BBQs are about more than just food.
BBQs are about more than just the food. They are an opportunity for connection, celebration, and enjoyment. These are people you might not get to see all the time. Maybe you only see them once or twice a year. So, don’t let food get in the way of that! By shifting our mindset away from diet culture and food restriction and towards celebration, making memories, listening to our bodies, embracing variety, enjoying the company, setting boundaries, practicing self-compassion, and seeking support when needed, we can navigate these social gatherings with confidence! Remember, it is not just about what’s on your plate. It is about the memories you create during these summertime celebrations.
Feel like you can’t do it alone? Get the support you need!
If navigating BBQs this summer season seems like a daunting task, you do not have to go through it all alone. Here are some signs that additional support from a registered dietitian might be right choice for you:
● You find yourself avoiding eating the food served at BBQs or other events.
● You choose to eat before arriving at the BBQ, because you are not sure what type of food is going to be served.
● You bring your own personal food to the BBQ.
● You are overly focused on the ingredients in each dish.
● You are obsessively checking and seeking out nutrition labels.
● You avoid foods like guacamole and chips, any cheese based dips, or fried foods because they are deemed too nutritionally dense in your mind.
● You avoid eating any desserts because they are “unhealthy.”
● You starve yourself all day leading up to the BBQ.
● You are over restricting food during the week, and tend to find yourself binge eating at these events, because it is a “cheat day.”
● You define your self worth by the weight on the scale or the size of your clothing.
● You define your self worth by what type of food you ate that day, and if you were “good” or “bad.”
● You have anxiety going to BBQs because of the amount of food choices.
● You are overly focused on monitoring how much food your friends or family are eating.
● You find yourself comparing your plate to someone else’s plate.
● You are fixated on the calorie content of each dish.
● You feel like you can only eat at the BBQ if you have already worked out or exercised that day.
● You feel like you need to limit the amount of food you eat, so that you can drink alcohol, or you limit your alcohol, so that you can eat food. You feel like you have to choose one or the other.
● You are scared of trying new foods or dishes that are unfamiliar because you do not know what is in them or how they are made.
Does this sound like you? Does this sound like someone you care about? Maybe a friend? Maybe a family member? If so, working with a registered dietitian who specializes in intuitive eating and emphasizes a non-diet approach might be beneficial for you! Intuitive eating is an anti-diet approach, which emphasizes the importance of listening to your body. Through personalized nutrition therapy and practical strategies, you can learn to make peace with food, overcome restrictive eating patterns, and cultivate a healthier relationship with food and with your body. Learning intuitive eating techniques can improve your body image, the motivation to exercise, your psychological health, and promote weight stability. Intuitive eating can also decrease food anxiety by helping you to remove the rules and pressures that you have established regarding food.
Imagine This!
Imagine being able to listen to your body without fighting against it or trying to ignore its signals. Imagine letting yourself eat when you feel hungry. Imagine not being fixated on the amount of calories in each dish, but choosing foods based on nourishment and enjoyment. Imagine having no foods that are off limits, except, of course, if you have an allergy or you simply do not like something. Imagine not having an assigned portion size, but eating when you are hungry and stopping when you feel full.
If you are interested in taking steps to conquer the BBQ season, please consider reaching out about setting up a FREE initial conversation to see if Jill Gulotta Nutrition would be the right fit for you. Your journey towards a happier, and healthier relationship with food is valid, and you deserve support. Let’s work together to ditch the guilt, shame, and anxiety surrounding food!
