Warm days and weekends are on their way—perfect for spending plenty of time outdoors, taking trips, and hanging out with friends. You might find yourself eating differently than usual… but different doesn’t have to mean worse! Here’s what, as a participant in the FIT6 program, you should pack in your picnic basket and what to cook on the barbecue.

AT THE PICNIC

• Nuts and fruit
• Vegetables cut into sticks, such as carrots, cucumbers, celery, radishes, bell peppers, and broccoli
• Dips for the veggies, like avocado, tomato, onion, and garlic dip; guacamole; or hummus made from chickpeas and sesame
• A protein source, such as boiled eggs or chicken breast
• Skewers with options like yellow cheese, chorizo, and olives; smoked salmon and grapes; or pieces of roast turkey and pepper
• Caprese skewers made with mozzarella balls, cherry tomatoes, and basil leaves
• Whole grain products, like oat bread

ON THE BARBECUE

1. Choose lean meats like turkey, chicken, or beef. Avoid pork, duck, pork neck, and bacon. Cooking foods containing lignin, starch, simple sugars, amino acids, fatty acids, β-carotene, or cholesterol glycerides at high temperatures (350–700°C) can produce PAHs—polycyclic aromatic hydrocarbons, many of which are carcinogenic.
2. Marinate your meat with plenty of herbs rich in antioxidants—thyme, rosemary, and sage—to reduce toxins in grilled meat and limit the leakage of unhealthy fats and juices.
3. Grill meat with the skin on, but avoid eating the skin, as many toxic compounds accumulate on its surface.
4. Prepare vegetable rolls as a side: grill slices of eggplant or zucchini, then wrap them around strips of bell pepper and goat cheese, securing with a toothpick.

Avoid shortcuts! Instead of buying highly processed foods, take some time to prepare a healthy FIT6 basket. Every Monday, you’ll be happy to see the results on the scale!