It’s summer. The grill is out, and you are looking to have a good time, but…oh, wait a minute, you don’t want to see your waistline expanding at the very time when bikinis and short-shorts are in, right? Well, you know what? Barbecue season can be just as glorious and delicious without being massively unhealthy. Yes, really. Here’s how to enjoy all those cookouts and grills without harming your health.
Start with Better Basics
You don’t have to give up burgers, but you also don’t need to pretend a sad, unseasoned turkey patty is the only healthy option. Think quality over quantity. Try leaner proteins like chicken thighs, salmon, shrimp skewers, or even marinated tofu if you’re feeling adventurous. You’ll still get that delicious grilled flavor without the built-in food coma.
Veggies Deserve Grill Marks Too
If the only thing green at your BBQ is the questionable lettuce under a slab of meat, you’re missing out. Grilled veggies are the real MVPs of a healthier BBQ. Think zucchini, bell peppers, eggplant, asparagus, corn, even romaine if you’re fancy. Toss them in olive oil, hit them with a little salt and pepper, and boom, you’ve got smoky, caramelized side dishes that don’t require a guilt trip.
Choose Your Buns (and Sides) Wisely
Those fluffy white buns might look innocent, but they’re basically edible pillows of sugar and regret. Try whole grain or sprouted bread options that bring fiber to the party. And swap out the heavy mayo-based sides with things like quinoa salad, fruit skewers, or a tangy cucumber slaw that doesn’t try to smother your arteries in creamy sadness.
Sauce, But Make It Sensible
Here’s the deal with sauce: it can turn your meal into a flavor bomb or a sugar trap. Go easy on the bottled stuff, or better yet, make your own. If you’re into heat, a good hot BBQ sauce can kick up the flavor without piling on unnecessary calories. Just don’t pour it like it’s gravy. A little goes a long way. Unless you're into sweating through your shirt, in which case, go nuts.
Hydration Over Hangover
Yes, it’s hot. Yes, a cold drink is mandatory. But if your entire liquid intake is beer and soda, your insides might start filing HR complaints. Alternate your adult beverages with infused water, sparkling water, or mocktails that don’t come with a sugar crash. Pro tip: a pitcher of water with lemon, cucumber, and mint looks impressive and won’t wreck your liver.
Grill Safe, Eat Smart
Let’s get serious for a second. Char is delicious, but too much of it isn’t your friend. Don’t burn your food to a crisp, and make sure proteins are fully cooked to safe temps. Nobody wants to remember your BBQ as the one that ended in a group text about food poisoning.
Summer might be BBQ season, but you know what?. It doesn’t have to be gaining weight season too, and you can still enjoy it if you’re sensible when you make your choices at the grill! Your arteries will thank you later!