Smart Summer Swaps: Better Bad Choices at BBQs and Parties
- Coach Paris
- Jul 28, 2025
- 3 min read
Smart Summer Swaps: Better Bad Choices at BBQs and Parties
By Coach Paris | Always On Your Side Coaching🔥 Powered by the Power of 13: #1 Cut Portions, #5 Double Your Veggies, #12 Limit White Foods
Summer is here, time to make those smart summer swaps and that means backyard BBQs, neighborhood block parties, family reunions, and food everywhere. And let’s be real—temptation doesn’t show up quietly. It comes in full force with Ruffles, sweet tea, and a scoop of Aunt Linda’s creamy potato salad that could feed four people.
I’m not here to shame your choices. I’m here to help you make better bad ones—the swaps, adjustments, and mindset flips that keep your health goals on track while still letting you live and enjoy the party.
Let’s Start With the Obvious: The Snack Table
Let me tell you a little truth bomb: Ruffles are my kryptonite. I have zero control when they hit the table. One handful turns into a full bag real quick—and I’m not alone.
Chips are one of the easiest foods to overeat without even realizing it.
A "serving" of chips is 13 Ruffles. That’s about 160 calories.
But grab three handfuls while chatting and boom—500+ calories down the hatch.
Smart Swaps:
Bring or reach for veggie trays with hummus or tzatziki.
Swap out chips for air-popped popcorn or baked tortilla chips and pair with fresh salsa.
Use a small plate and only take what fits on it. Portion control is Power of 13 #1 in action.
The Sides That Can Derail You Fast
Potato salad, macaroni salad, coleslaw (the mayo kind)... these seem harmless, but they add up fast.
A ½ cup scoop of potato salad? 150–300 calories, depending on the recipe.
Mac salad? 400 calories per cup, easy.
And white hamburger buns, pasta, sugary sauces? That’s all hitting Power of 13 #12: Limit white foods.
Smart Swaps:
Bring your own veggie-packed side—think cucumber salad, grilled veggies, or Mediterranean chickpea salad.
Opt for lettuce-wrapped burgers or open-faced sandwiches (ditch the top bun).
Make cauliflower potato salad or Greek yogurt coleslaw for creamy flavor without the calorie bomb.
Liquid Calories Are Sneaky
Sweet tea, lemonade, fruit punch, cocktails—these summer sippers are loaded with sugar.
Sweet tea: 24g sugar per glass
Lemonade: 150+ calories per cup
Margarita: 300+ calories
Beer: 150-200 calories a pop
Wine: 120 calories per glass—and let’s be honest, it's usually a heavy pour
You wouldn’t sit down and eat 12 sugar cubes—but that’s what you’re drinking.
Smart Swaps:
Infused water with mint, citrus, or berries (looks festive too!)
Unsweetened iced tea with lemon
Seltzer with lime or a splash of juice
Want a cocktail? Try a vodka + seltzer + lemon or a small glass of wine, and sip slowly.
Go Big on the Veggies
This is Power of 13 #5: Double your veggie intake. If you’re looking to feel satisfied without the crash, this is your summer party secret weapon.
Smart Moves:
Fill half your plate with veggies first—grilled zucchini, corn on the cob, cucumber salad, tomato skewers.
Bring a rainbow veggie platter with a flavorful dip.
Add fruit for color and balance—think watermelon, grapes, or berry bowls (watch the portion).
Mindset Over Restriction: The Better Bad Choice
This isn’t about perfection. This is about showing up with intention.
If you love Ruffles (I get it), have them. But portion them. Pair them with veggies. Eat them after you've had protein and greens.
When you feel in control, you won’t spiral later. And when you plan ahead, you get to be present in the moment—not stuck in a shame spiral after a party.
Coach Paris's Party Survival Tips
Eat before you go. Don’t show up starving.
Bring a dish you can count on. Don’t expect healthy options—create them.
Hydrate. Have a glass of water between drinks and during the meal.
Move before or after. Even a walk counts.
Celebrate, don’t compensate. You don’t need to starve yourself tomorrow. Just reset.
Final Thought
Summer doesn’t have to be sabotage season. It can be the time you prove to yourself that you’ve grown—that you can enjoy the moment, make intentional choices, and still hit your goals.
Better bad choices. Always. Progress over perfection.
Want more practical coaching like this? Join a support group or schedule a one-on-one. Let’s make this your healthiest summer yet.🟣 www.alwaysonyoursidecoaching.com
Let me support you 💜,
Coach Paris
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