Summer can be a great time to get healthy. Warmer weather often means more opportunities to be active outside and access to fresh fruits and vegetables. But summer also has plenty of temptations — especially at cookouts.
“When you’re outside, having fun, it’s easy to eat things that makes you not feel so great,” says Atlantic Health Registered Dietitian Katherine Mott, MS, RD. “Choosing foods that are more nutrient-rich not only helps with your energy levels but also helps you maintain your health goals over the summer.”
Mott shares five tips for navigating summer barbecues without sacrificing your health.
1. Be smart about protein
At summer barbecues, there’s usually a wide selection of not-so-good-for-you foods. Macaroni and potato salad, anyone? For Mott, processed meats are at the top of the list of foods to avoid. There are much healthier ways to eat protein.
“Hot dogs, bacon, sausage and kielbasa are not good for us,” she explains. “The reason isn’t necessarily because they’re high in fat. It’s because processed meats can increase our risk of colon cancer, which is on the rise, especially in young people.”
We really shouldn’t eat processed meats, but if you do, it’s best to limit them. Instead, choose lean proteins, including turkey burgers, grilled chicken or plant-based protein options, such as a black bean burger.
2. Bring your own healthy cookout dish
You can’t always predict what will end up on your cookout table. One way to make sure you have a healthy option is to bring it yourself.
“Sometimes we struggle with staying on track with our goals when eating out or at parties or family gatherings,” Mott says. “An easy fix is to bring a veggie-focused side dish or salad that you actually want to eat. That way, you know you can balance out your plate with some veggies no matter what else is available.”
Try a green salad topped with fruit, a chickpea and veggie salad, grilled veggies with herbs or vinegar-based coleslaw.
3. Take advantage of produce at local farmers markets
Fruits and vegetables are abundant during the summer at farms, farmers markets and Community Supported Agriculture (CSAs) throughout New Jersey and New York. The best main and side dishes for a barbecue use local produce in some way.
“Local produce is delicious,” Mott shares. “For people who don’t like fruits and vegetables, I always say, ‘Forget the grocery store. Go find a farmers market to get fruits and vegetables. They actually have flavor.’”
4. Don’t drink your sugar
Be mindful when you reach into the drink cooler, as many drinks contain lots of added sugar.
“I often tell my patients that I would rather they eat sugar than drink sugar,” Mott explains. “The sugar in drinks gets metabolized in a way that’s a little bit worse for us. I’d rather you eat a dessert, like a cookie, instead of drink a soda, sweet iced tea or lemonade. Or better yet, reach for a spritzer or seltzer, and add fresh fruit or herbs for flavor.”
5. Eat protein and veggies first
When you fix your plate at a barbecue, think protein and veggies before carbohydrates. It’s better to fill up on healthier food upfront.
“Even if you have the same portion of foods — corn on the cob, potato salad, green salad and barbecue chicken — start with the chicken and salad and then move on to the carbs,” Mott says. “Because you will run out of room a little bit by the time you get to the carbs.”
For more focused ways to reach your health goals with nutrition, consider meeting with a dietitian at Atlantic Health.
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