Your Healthy Barbecue Playbook: 7 Dietitian-Approved Tips

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Summer is in full swing, and for many of us, that means that it’s barbecue season!

Despite the best intentions to eat healthy, it can be too easy to go overboard on burgers and creamy potato salad.

But guess what?

You can still eat healthy and reach your goals while enjoying all the yummy food.

As a registered dietitian, I’m here to share some good news: You can still meet your health goals without feeling deprived at barbecues!

Keep reading to uncover the simple tips that will make your weekend barbecue both tasty and good for you!

Before the Barbecue

1. Don’t Skip Meals

Some people, knowing they’ll indulge later, will skip meals leading up to the barbecue.

This tends to backfire, as people go into the barbecue so ravenous that they end up overeating.

If you show up at the cookout already starving, you’ll likely fill your plate and eat quickly.

There is an association between the rate of eating and obesity, with people who eat faster more likely to be obese (1).

Paying attention to hunger and fullness cues is nearly impossible when speed eating. Part of that is because, on average, it takes 20 minutes for your brain to realize that your stomach is full.

A better idea?

Start the day with a balanced meal. Fill your plate with protein, fiber, and healthy fats to provide you with steady energy and reduce the likelihood of overeating later.

2. Stay Hydrated

July and August are hot and since barbecues are outside in the sun, it’s crucial to hydrate.

Sometimes people think they’re hungry when they’re actually thirsty. In turn, they eat food instead of drinking water. This habit can lead to weight gain over time.  

Drink plenty of water all day, both before and during the barbecue. Your urine should be light yellow, almost clear.

If you’re also indulging in alcohol, try to drink a glass of water for every alcoholic drink you have.

At the Barbecue

3. Add Color to Your Plate

Aim to fill half of your plate with colorful fruits and veggies. 

Fruits and vegetables are abundant in good-for-you phytonutrients. Because of their water content, they all help keep you hydrated! Furthermore, these foods contribute to the 25-35 grams of fiber that adults are recommended to get daily (the average American only eats 11 grams of fiber each day – yikes!). 

Here are some ideas for healthy fruit and veggie barbecue sides:

• Grilled vegetable skewers. Include veggies like bell peppers, zucchini, yellow summer squash, tomatoes, red onion, and mushrooms.
• Colorful salads. Add fresh berries to your salad for even more color and dress with a light vinaigrette. Make your own coleslaw and go easy on the dressing – store-bought coleslaws tend to be overdressed and high in calories and fat. Make a refreshing recipe with mint, cucumber, and low-fat feta cheese. 
• Grilled fruit. Make fruit the star of dessert. Grill peaches or pineapple and serve with a dollop of whipped cream.

4. Power Up with Lean Protein

Barbecue staples like burgers, ribs, and hot dogs can be high in saturated fats and sodium. 

Instead, choose leaner sources of protein that taste great fresh off the grill, like:

• Turkey burgers
• Chicken (don’t forget to remove the skin)
• Fish like salmon or cod
• Tofu

5. Be Careful with Sauces, Dressings, and Marinades

Especially if store-bought, sauces, dressings, and marinades are often full of added sugar, unhealthy fats, and sodium. Overdoing it on these barbecue necessities can interfere with you meeting your goals, especially if you’re indulging often. 

Instead, try these tips:

• Make your own! Homemade sauces, marinades, and dressings can be much healthier than the store-bought variety. Look for recipes that are low in added sugar and salt and rely more on healthier fats such as olive oil.
• Look for low-sugar, low-salt, and low-fat versions in the store. For example, Sweet Baby Ray’s offers no-added-sugar barbecue sauces. There are also several low-sodium barbecue sauces available from other brands. Low-fat, low-sugar, and low-sodium salad dressings are similarly available. 
• Make your own spice rubs for maximum flavor without added calories. Use spices like paprika, onion powder, garlic powder, cumin, chili powder, and pepper. 

6. Incorporate Whole Grains

Step aside, refined grains! 

Whole grains will help you feel more satiated, can promote better blood sugar control, and can improve digestion (2). 

Here are some ways to include whole grains at your next barbecue:

• Whole wheat buns can be used for burgers and sandwiches
• Add bulgur or quinoa to salads
• Make a pasta salad using whole wheat pasta
• Incorporate oats into your dessert, such as a summer berry crisp with oatmeal topping

7. Listen to Your Body

Are you eating because you’re truly physically hungry or are you just mindlessly grazing?

Slow down while you eat and pause occasionally to check in with yourself. Doing so can save yourself from the discomfort of overeating. 

Bottom Line

Remember: one meal isn’t going to make or break your health goals. 

What’s important is to look at the big picture and how consisentt you are with making healthy choices the majority of the time.

Pay attention to your hunger and fullness cues, slow down, and choose some of the healthier options laid out above to feel better both during and after those summer barbecues. 

Have a happy and healthy summer!