Maximize Your Health During BBQ Season

The weather is finally warming up and BBQ season will officially be kicking off in just a few weeks. BBQ season is one of my favorite times of year because it makes eating real, whole foods even easier! You don’t have to save them for a weekend occasion - you can BBQ during the week to have a delicious, flavorful meal. 

So you might be wondering “how is a BBQ healthy??” because you’re thinking of mayo-covered macaroni salad, chicken smothered in BBQ sauce, or greasy cheeseburgers. Well, you can still have your favorite BBQ foods, we just have to give them little tweaks and add some sides that are full of vitamins, minerals and antioxidants. 

First, it’s important to have a colorful plate filled with a variety of different options. You can still include all of the summertime favorites: fruits & vegetables, burgers and hotdogs, chicken, and a variety of beverages, you just need to know how!

Let’s start with fruits and veggies. Every BBQ should include an assortment of fruits and vegetables. Numerous research studies demonstrate that fruits and vegetables are critical to promoting good health. Fruits and vegetables are low-calorie, full of micronutrients (vitamins and minerals), and fiber. According to the CDC, “…those who eat more generous amounts [of fruits and vegetables] as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers”.

To add a variety of fruits and vegetables to your BBQ menu, think color. Choosing fruits and vegetables with a variety of color provides a wide range of valuable nutrients like vitamins A and C, fiber, and potassium. Some examples include green squash, yellow corn, red bell peppers, orange tangerines, purple eggplant, brown mushrooms, and white cauliflower. Bonus: throw your veggies on the grill for a delicious char flavor or make a delicious fruit salad for dessert. 

Then, to the star of the show: the protein! Most BBQs include plenty of hamburgers, hotdogs, and chicken. If you love a good burger, opt for 93% lean beef or even mix with ground turkey meat for a healthier alternative. You can juice up your burger with plenty of veggies for extra fiber! If you’re more of a hot dog fan, turkey hot dogs are a better choice with less sodium and preservatives. For chicken, opt for a juicy, marinated chicken breast instead of thighs or wings.

When it comes to toppings and buns, opting for mustard, salsa, horseradish and hot sauce are better options than calorie-dense mayo, ketchup and BBQ sauce. But if you really want the traditional, opt for a lite mayo, sugar free BBQ sauce, and sugar-free ketchup. For the bun, whole wheat is a better option because it’s packed with fiber, vitamin E, magnesium and Zinc, but you could also skip the bun all together if you’d rather save the calories for something else. 

I hope this has helped inspire you to make BBQ food part of your weekly summer menu! If you need further guidance on ways to enjoy your favorite foods, but better, schedule a FREE consult with me. And don’t forget to follow me on social for some BBQ recipes, health tips and more!