Temiwumi Ojo, MD
For many people, grilling outdoors and enjoying food, sun, and swimming with family and friends on a warm evening is one of the best parts of summer. However, it also usually means eating unhealthy foods, like cheeseburgers, potato salads and hot dogs, all of which are packed with sodium, sugar and high calorie counts. These foods can also contain refined grains, oils and excessive salt which has been shown to increase the risk of obesity and other health concerns.
This doesn't mean you have to avoid these foods entirely. You can enjoy a barbecue while also sticking to your healthy summer lifestyle.
Easy Changes for Healthier BBQs
Before making alternatives to some of your favorite BBQ foods, there are simple lifestyle and mindset changes you can make. These will lay the foundation for a healthy summer and make sure that when the burgers come around, you make the correct choices.
Try grilling more vegetables and seafood. While seafood is a great option for those that want a grilled meat that isn't a burger, vegetables are the real star. Adding vegetables automatically makes the meal healthier thanks to them being nutrient dense and full of fiber and water.Eat slowly, listening to your hunger cues. When you eat too fast, your stomach doesn't have enough time to properly send hunger and satiety cues to your brain. By the time you feel full, you feel very full. Instead, eat slowly and stop when you are comfortably satiated. Get active. Staying active in the summer is a lot easier than the winter, whether that's going for a swim, walking, or playing with your dog. Just make sure you're consistently getting enough exercise to counter the BBQs.Alternatives to Standard BBQ Foods
Now that you've laid the foundation for a healthy summer, it's time to think about healthier alternatives to standard BBQ foods. While you don't have to boycott hamburgers or hot dogs entirely, consider swapping them out for leaner proteins or more vegetables.
Add Vegetables to Your Burger
If you want to still enjoy a beef burger, make sure to add vegetables to it, such as lettuce, tomato, onions, avocado, or even bell peppers. Not only will this make the burger taste better, but vegetables help reduce cravings and stave off hunger. You can also swap out the beef for lean turkey for a protein with less fat.
Choose Animal Protein with High Nutrients
Instead of only having beef as your protein at BBQs, consider incorporating leaner poultry or fish with omega-3 fatty acids. Turkey and chicken are excellent options. If you already eat a lot of poultry, consider grilling salmon or other fish.
Make Your Own Potato and Pasta Salads
While store-bought potato and pasta salads are convenient, they are also made with high-fat mayonnaise or other ingredients. If you have the time, make your own salads. Substitute mayonnaise for fat-free sour cream or plain yogurt. Try adding whole-wheat pasta instead of white pasta like in typical pasta salads. And, as always, make sure that vegetables are the star of your dish.
Substitute Chips and Dip for Vegetables
While chips are a tasty, salty snack, they are not filling and have essentially no nutritional value. Swap out the dip for hummus or fat-free sour cream and switch the chips for, you guessed it, vegetables. Cucumbers, bell peppers, carrots and broccoli are all great options for dipping.