Summer Grilling Tips for a Healthier Barbecue Season

Summer is here and that means it's time to fire up the grill! Backyard barbecues and cookouts are a great way to wind down and spend time with friends and family — but they can also be a challenge for those trying to stay on track with their health and fitness goals. The good news? With a few smart choices, you can enjoy all the flavor of summer grilling without the extra calories, unhealthy fats and sugar.

1. Powerhouse proteins
   Swap traditional fatty meats like sausages and ribs for leaner options such as chicken breast, turkey burgers, salmon, shrimp or even plant-based patties. Grilling adds natural flavor, so you won’t miss the heavy sauces or fat.
2. Sides swaps
   Instead of creamy potato salads or mayonnaise-laden coleslaw, go for vinegar-based versions or mix up a colorful salad with fresh summer veggies. Grilled veggies with quinoa, or a watermelon, mint and cucumber salad can be refreshing, filling and nutrient dense.
3. Great grains
   Replace white hamburger and hot dog buns with 100% whole wheat versions, or go bun-less and use lettuce wraps or grilled portobello mushrooms for a fun, lower-carb alternative.
4. Mind the marinades
   Marinades are great for flavor, but many store-bought versions are loaded with high amounts sugar, sodium and artificial ingredients. Make your own with olive oil, lemon juice, garlic, herbs and a splash of balsamic vinegar for a heart-healthy boost.
5. Grill your greens
   Don’t stop at meat — grill zucchini, bell peppers, asparagus, corn and even fruit like peaches or pineapple for a sweet and smoky treat. Grilling can be a fun and healthy way to celebrate the season and even reduce stress. Just remember to balance your plate, stay hydrated and enjoy other outside activities.

Stay fit, eat smart and happy grilling!

Live Well

By Julie Hartley, RDN

Download Grilled Chicken and Veggie Skewers with Yogurt Herb Dip Recipe