Beat BBQ Season This Summer with These Healthy Tips

By Carine Sidhom, MS, RDN

Summer is here! School is out, the sun is shining, and the beach is buzzing. Alas, barbecue season is upon us.

Barbecues, potlucks and summer celebrations all call for fun and excitement, but these activities can be challenging for individuals trying to make healthy changes to their diets. Life and food are meant to be enjoyed, and with the right planning, you can take part in all the festivities summer has to offer while remaining in control of your health.

Make the Most out of Your Summer with Some Easy Nutrition Tips for Your Next Barbecue or Beach Outing!

1. Balance your meals

• Do your best to incorporate protein, healthy fats, fruits, vegetables, and whole grains in every meal.
• This will help ensure adequate nourishment and maintain the feeling of fullness until your next meal.

2. Incorporate high-fiber sides with your meals

• ​Potlucks and BBQs make for great opportunities to serve a nutritionally dense side. Here are a few ideas!
  • Cool off with some frozen fruit chunks – they’re portable, easy to store, and require limited prep time!
  • Indulge your sweet tooth and try something new such as grilled fruits – this will release the sweet, natural sugars of the fruit and make for a surprisingly delicious treat! Fruits like persimmons, pineapple, and peaches work great!
  • Serve up some freshly sliced veggies with a Greek yogurt “ranch” dip
  • Prepare a bean or zesty quinoa salad, or some fresh succotash

3. Try home-made versions of your favorite side dishes and swap out some ingredients for a more healthful alternative

• Try whole grain rotini in your pasta salad, experiment with yogurt-based dressings for coleslaw, or make baked beans with little to no sugar or added bacon.
• Swap out those white, refined buns for a whole grain bun with your burger or hot dog.
• Look for no sugar added ketchup and BBQ sauce with limited sugar. You could even try making your own sauces and marinades to control the salt, sugar, and fat content.
• Try flavoring your food without salt. Herbs and spices like basil, bay leaf, chili powder, cumin, garlic powder, dry mustard, oregano, onion powder, paprika, thyme, or pre-made salt-free seasoning blends can add plenty of flavor to your dish!

4. Protect your cardiovascular health by opting for leaner cuts of meat, plant-based protein, and other alternatives for the grill

• By limiting animal protein, in particular red meats, you can avoid high intake of saturated fats which pose a threat to your cardiovascular health:
  • Try lean cuts of beef, skinless chicken, turkey dogs, or veggie dogs.
  • Make your own burger patties with 80% or 90% lean ground beef or ground turkey breast – add vegetable shreds to your burger mix for added fiber.
  • Experiment with plant-based proteins such as tempeh, seitan, tofu, or veggie burgers.
  • Be sure to check nutrition labels for sodium content of processed meats and prepackaged plant based alternatives to meat.
  • Grill up some fish like salmon for variety and an extra dose of omega-3 – or try something different such as Chilean Sea Bass or Branzino.
  • Make kabobs– you can add shrimp, chicken, or veggies such as bell peppers, onion, eggplant, mushrooms, zucchini… get creative!
• Always practice safe grilling – keep your grill clean and avoid charring your foods as burnt protein and fat drippings can be a harmful to your health.

5. Stay Hydrated

• It can be easy to forget to hydrate enough throughout the day – especially when you’re out all day! These simple tips can help.
  • Carry a water bottle so hydrating is easily accessible.
  • Prepare “spa water” at home. Spa water is a great way to cool down, hydrate, and have fun! Some popular recipes include adding citrus, cucumber, or mint to a jug of ice cold water, but you can get as creative as you like! It is important to keep your spa water cool to stay food safe.
  • Consider flavored water instead of sugar-sweetened beverages such as soda and sweet tea

6. Pack some snacks if you know you’re going to be out all day

• Packing snacks gives you control over your intake. Ensuring adequate nourishment throughout the day can regulate hunger and prevent over-eating at meals. Below are some snack ideas:
  • Nuts and/or seeds alongside some fresh fruit
  • Cheese or avocado on whole grain crackers
  • Baked pita chips and hummus
  • Granola over plain yogurt with a dollop of honey
  • Freshly popped popcorn – without the added salt and butter of course!

Stay active, enjoy the day, and remember that each meal is an opportunity to nourish your body!

For more information or a personalized nutrition plan, contact one of our Registered Dietitian Nutritionists at the Torrance Memorial Specialty Center, 2841 Lomita Blvd., 3^rd Floor, Suite 335. Telephone (310) 891-6707. We accept self-referrals through our Nutrition Education and Wellness Program.