Summer is here and now that the weather is warmer, it may not be long before you get an invitation to a barbecue cookout.
But wait, you’ve made a commitment to eat healthier and steer clear of the high-calorie, high-fat foods served at backyard BBQs!
It’s OK — sticking to a healthy eating plan is all about making smart choices.
If you need help figuring out what to put on your plate this summer, here is a list of healthier options for some of the most popular backyard fare.
Chips and Dip – Substitute with veggies and dip! And make it a healthy dip, too. Try a nonfat plain Greek yogurt as your base; add a “ranch seasoning packet” and mix. Dip your raw veggies in and enjoy. Or try this guilt free-guacamole recipe. Cut back on “bad” fats and excess calories by choosing a nonfat, plain Greek yogurt as a substitution for rich dips. Raw veggies provide a low-calorie, nutrient-dense crunch.
Potato Salad – Substitute with a vinegar-based coleslaw. Pass on the starchy potatoes and high-fat mayo. Instead choose a cabbage slaw base then add olive oil and apple cider vinegar. For more sweetness, add a healthy sugar substitute. Cabbage is a cruciferous vegetable, known for its cancer-fighting properties!
Hamburger – Don’t skip the “burger” at your next BBQ. Skipping the protein-packed burger can lead you feeling unsatisfied and hungry later. Choose instead a leaner meat; try a turkey burger or ground beef that is 93 percent lean and 7 percent fat. If you are used to those juicy 70/30 burgers, start with small steps and choose 80/20. Don’t forget the whole wheat bun!
Sweet Iced Tea – Skipping the sugar-sweetened beverages is the best way to cut calories and stay hydrated in the summer heat. Water is the best choice, but if drinking a flavorless beverage isn’t your style, make it fun and add colorful fruits to get a slightly fruity taste without the sugar. Crystal Light tea and lemonade packets are a good alternative if you still want the sweet Southern taste and refreshing flavor.
Kebob Your Meat and Veggies – Shrimp is a good lean choice with only 10 calories per large shrimp. You can mix 1/4 cup of light soy sauce with 1/2 cup of light Italian dressing for a tasty marinade. Vegetables also make an awesome addition to the grill. You can use wooden or metal kebobs to skewer your sliced-up bell peppers, onions, cauliflower florets, mushrooms, cherry tomatoes and more! Spray on a little oil and a bit of black pepper, and you’re ready to cook. You can also grill sliced pineapples and stone fruits, like peaches and plums.
You don’t have to sacrifice taste to enjoy your next barbecue cookout. Just remember to make healthy choices.
For more information about healthy eating, visit GetHealthyLiveWell.org or email gethealthy@tanner.org.