Obesity is a risk factor for kidney disease, and many other significant health problems, so what you eat this entertaining season does matter.

Here’s my top three BBQ tips to cut calories and beat the festive bulge this year:

1.  Don’t char or burn your food

Charring or blackening of meat is thought to produce cancer causing chemicals (carcinogens), but BBQ meat that isn’t blackened is safe to eat. So, keep in mind that while occasionally grilling apears to be okay, experts recommend that foods be cooked at lower temperatures, even if it means cooking longer. The goal is to prevent charring.

Don’t cook on a direct flame. On a charcoal grill, allow the flames to go down after lighting before you start cooking. On a gas BBQ, try raising the grill rack away from the heat or turn the level down.

Marinating meat first prevents foods from charring. As well as keeping potential cancer causing agents down in the meat, marinating also keeps meat tender and adds flavour to your meal. Or try cooking food in parcels – you can marinate the meat, chicken or seafood, wrap in baking paper, then foil, and the food will stay moist, but won’t burn. This way individuals can enjoy their meal the way they like – hot and spicy or mild. Plus some ingredients, like lemon juice, react badly with foil, so the protective baking paper stops this happening.

Try marinating with wine, lemon juice, herbs and spices and olive oil. Or soy sauce and marmalade; or soy and honey; or soy, lime juice and Jalna Low Fat or Fat Free BerryFruit Yoghourt; or red wine, olive oil, water, soy sauce, brown sugar, garlic, crushed ginger and dried oregano. 

2. Cut the fat

BBQ food can be delicious and nutritious, but replace sausages, greasy burgers or chops with lean kebabs, lean steaks, lean hamburgers, skinless chicken fillets, fresh fish or seafood, or veggie burgers. By trimming the fat and keeping portion sizes small, you can make a big difference to the total fat consumption.

And kebabs threaded with vegies or fruit between the lean meat or seafood looks – and tastes – more appetising and means you won’t overindulge.

BBQ fruit kebabs or platters of fresh fruit chunks, served with a range of Jalna low fat or fat free yoghourt, makes a refreshing end to the meal that won’t leave everyone feeling overfed and bloated, so they can enjoy that game of backyard cricket afterwards!

3. Healthy Additions

BBQs aren’t just about the meat or seafood. Vegetables on the BBQ – potatoes in foil, corn on the cob, capsicums, stir fried vegetables, also add to the nutrition quota for the meal, without adding fat.

Also, serve plenty of salads and wholegrain (or white varieties with added fibre) rolls or bread, so people enjoy more of the good foods, and less of those with more fat. Avoid the potato salad or coleslaw with unhealthy dressings and go for cous cous, tabouleh, rice or fresh garden salad, with fresh herbs or herbs in a tube.

What can I do to reduce my risk of kidney disease?

According to Kidney Health Australia’s web site, you can reduce your risk of kidney disease by:

• Maintaining a healthy body weight 
• Staying fit 
• Eating a healthy diet  
• Drinking water instead 
• Being a non-smoker 
• Drinking alcohol in moderation

Are you one in three at increased risk of kidney disease? 

Take the following test. Tick the statements that apply to you:

• I have high blood pressure 
• I have diabetes 
• I am over 50 years of age 
• I have a family history of kidney disease 
• I smoke 
• I am obese 
• I am of Aboriginal or Torres Strait Islander descent

If you ticked one or more of these risk factors - you are at increased risk and should ask your doctor for a kidney health check. Evidence shows that improving diet and being more physically active can help prevent or delay the onset of such chronic diseases. The holiday break is a good time to start working on your diet and exercise program.