There is no denying the backyard BBQ is a staple of the summer season. And central to the cookout is, of course, food. As the weather warms and we get out of our houses and socialize more, we’re going to be exposed to unhealthy foods—and that’s okay.
It’s always fine to say no to an event if you’re not feeling up to it, but we don’t want your healthy eating plans to dictate your social calendar. Eating healthy should free you, not restrict you. In that same spirit, we’ve put together some tips on how to approach the cookout environment in a way that supports your healthy eating plans.
You don’t need to eat everything!
First things first: call it the buffet effect, but seeing a huge spread of delicious home-cooked food can get your mouth watering and stomach rumbling. Don’t rush to fill up a plate (or two). Instead, browse the offerings and make a plan. Don’t restrict yourself from trying a few different things, but try to pair them with a healthier fruit or vegetable option. This can help you stay fuller for longer so you don’t end up binging on chips.
Dip smart
Speaking of chips, dips can be another one-two punch to your healthy eating plan. Many cookout dips contain high-fat bases made of sour cream, cream cheese, ranch dressing, and other cheesy dairy ingredients. And then they’re often served with fried potato or tortilla chips to create a casual calorie bomb.
One option: have less of these super creamy dips in favor of more plant-forward options, such as guacamole, hummus, or salsa. Another way to find balance is to pair the creamier dips with carrot sticks or celery
Anything can be a (pasta) salad
During cookout season, we can all agree on one thing—pasta can be a salad. Pasta salads are a mainstay of summer backyard meals. Typically treated as a side dish, a pasta salad can be the perfect delivery method for vegetables. Juicy cherry tomatoes, summer zucchini, briny olives, fresh herbs, and pure extra virgin olive oil are all at home in a cool bowl of cooked pasta.
If you’re concerned about carbs, try fiber-full whole wheat pasta or high-protein pasta (such as lentil, quinoa, or chickpea-based pasta) for balance.
Introduce veggies wherever you can
Sure, a cookout tends to be a meat-centered event. Between burgers, hot dogs, and smoked BBQ, it’s easy to fill your plate. But have you ever grilled vegetables? The fire crisps and blackens hearty veggies such as corn, sweet peppers, and asparagus to bring out the flavors.
A vegetable skewer is a great way to easily grill a variety of vegetables. Roughly chop ingredients like zucchini, peppers, mushrooms, onions, and corn cobs and alternatively stack them onto a wooden skewer. Prepping the skewers can be a family activity—just remember to soak the wooden sticks beforehand so they don’t catch fire on the grill!
Take advantage of in-season fruit
While most Americans are lucky enough to have a variety of fruit available year-round, something’s different in the summer. You may find more options for locally-grown fruit in your grocery store, or maybe you can finally hit up the weekend farmer’s market for that even-fresher fruit.
Fruit salad is, of course, the classic summer option. Looking for more creative ways to use up your market hauls? There are plenty of fun and fruity recipes to try out. Consider making a mango salsa, a watermelon feta salad, or even a fresh peach sorbet.
Plus, eating fresh fruit is a fantastic way to…
Stay hydrated
As always, getting enough water is essential—especially if you’re outside in the hot weather. Be conscious of how much alcohol you are drinking. Mocktails might be a better option, but you can also whip up an easy refreshing cold drink with soda water and some fresh fruit.
Your healthy eating plans don’t need to put a damper on the excitement of summer BBQs. In fact, summer can be one of the best times of the year to enjoy fresh fruits and vegetables. Summer, after all, is all about celebrating all of the bounties—of food, of friends and family, and of life.
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