Tasty food, refreshing beverages, and good company are the essence of a traditional summer barbeque. You don't have to eliminate your favorite foods to make your barbeque healthier. Whether you're the host or a guest, try these tips to boost your health.
Add Fruits and Vegetables
Incorporate fruits and vegetables in various ways. A simple fruit and vegetable tray with fun dips can be a hit. Grilling fruits and vegetables can also be enjoyable; try asparagus, zucchini, squash, eggplant, corn, bananas, peaches, plums, and even watermelon. Enhance the dessert table with fruit. Try watermelon pizza: slice a watermelon, arrange the slices like a pizza, and top with Greek yogurt, and add other fruits, nuts, or dark chocolate chips.
Choose Whole Grains
If you're serving burgers and hotdogs, choose whole grain buns. Experiment with whole grain-based salads using quinoa, farro, millet, barley, or whole wheat couscous, substituting these grains in your pasta salad recipes.
Select Lean Meats
You don't need to go meatless for a healthy barbeque. Choose leaner meats like skinless chicken breast, lean ground poultry, and fish such as salmon or trout, which are lower in saturated fat than red meat and contain healthy fats good for the heart and brain. If you prefer red meat, select lean cuts like sirloin, tenderloin, or 96% lean ground beef. Trim visible fat before grilling. Avoid processed meats like brats, hot dogs, and sausage, which are high in sodium and saturated fat.
DIY Marinades
Store-bought marinades and salad dressings often contain more fat, sodium, and sugar. Make your own marinades using acid (citrus juice, vinegar, or yogurt), oil (canola or safflower), and flavorings (onion, shallots, garlic, herbs, salt, soy or Worcestershire sauce). These oils withstand high grilling temperatures without breaking down and producing carcinogens.
Build a Balanced Plate
Here's a versatile BBQ marinade recipe that works well with various meats:
Ingredients: | Nutrition Facts: |
1/4 cup olive oil 1/4 cup soy sauce 1/4 cup apple cider vinegar 2 tablespoons honey or maple syrup 2 cloves garlic, minced 1 teaspoon smoked paprika 1 teaspoon ground cumin 1/2 teaspoon black pepper 1/2 teaspoon salt Optional: 1 teaspoon chili powder
In a bowl, whisk together all ingredients until well combined.
| (per tablespoon, makes about 8 tablespoons) Calories: 40 Protein: 0.3g Fat: 3.5g Carbohydrates: 2.3g Fiber: 0.1g Sugar: 2g |
Create a balanced plate to enjoy all your favorite foods without overindulging. Fill half your plate with non-starchy vegetables like grilled veggies and salad. Divide the other half equally between protein and whole grains or starchy vegetables. This method allows you to sample various dishes without multiple trips to the buffet.
For more delicious and nutritious summer recipes, visit: USDA - Summer Recipes
How Tria Can Help –
Switching things up with a fun, healthy alternative can be a refreshing addition to your summer BBQ. However, making lasting changes to your diet and lifestyle can be more challenging. For those seeking additional support in making long-term, healthier adjustments, Tria Health is here to assist. Our clinical pharmacists provide personalized, one-on-one consultations to help ensure your success. If Tria is offered as a benefit through your health plan and you need guidance on lifestyle changes or any health-related concerns, be sure to reach out.
Questions?
For any other questions related to your diet, general health, or medications, you can reach out to the Tria Health Desk at 913-322-8456.