Whether you’re headed for a neighborhood barbecue or cooking out in your backyard, healthy grilling can seem like a challenge. After all, many traditional staples and sides like burgers and potato salad are covered in high-fat condiments like mayo, and it’s all too easy to graze. At the same time, firing up the grill is the perfect opportunity to bring out the flavor in nutritious, fresh produce and try new spice rubs and marinades.
Choose lean cuts of meat
When you hit the meat aisle, stock up on selections with a relatively low fat content like flank steak and 90%-lean ground beef. Ground turkey also makes a tasty choice and is a lean meat. A hot dog now and then is OK, but you might want to watch yourself if they’re a regular in your diet. Highly processed meats like hot dogs tend to be super in sodium, which may increase your risk for high blood pressure.
Opt for healthy oils
Before you load up the grill, brush your veggies with heart-healthy cooking oils like olive oil or avocado oil, which are packed with monounsaturated fats, a healthier option compared to the saturated fats found in butter and coconut oil. Even with healthy fats, though, portion control is key to keep your calories in check. A single swipe of oil using a pastry brush is plenty to prevent sticking and maintain flavor.
Make your own marinades
When it comes to healthy grilling, you’re better off reducing grill marks and charring on your meat. Grilling gets a bad reputation for inducing the production of carcinogens known as heterocyclic amines (HCAs) due to the high cooking temperatures. HCAs may cause changes in DNA that may increase your risk of cancer.
You can cut the production of nearly 100% of HCAs by mixing black pepper and antioxidant-rich spices (like oregano, basil, thyme, and garlic) into your meat. Whisk together some balsamic vinegar or lemon juice with some fresh herbs, olive oil, and a drizzle of honey for the perfect marinade. Don’t let your meat marinate for too long, though; after a couple of hours, protective antioxidants can begin to decompose.
Mix in quality condiments
Another barbecue pitfall is all of those creamy sauces. While mayo and sour cream are tasty, they can get you into trouble with high amounts of calories and unhealthy fats. Here’s what to do: Substitute high-protein, nonfat Greek yogurt for half or all of the mayo or sour cream you typically use in your potato salad, coleslaw, and dips. For a healthier burger, try swapping your go-to mayo for a slice of avocado. You might not cut many calories, but you will certainly improve the quality of the fat and boost the micronutrient content.
Eat your greens
Make room on your grill for fresh, seasonal produce like zucchini, yellow squash, and summer squashes (which are rich in various B vitamins and vitamin C) for a quick and easy side. You can spear veggies onto a skewer or make single-serve veggie steaming grill packets. To boost their flavor, just take a squeeze of lemon and add salt, pepper, and chopped herbs like parsley, cilantro, mint, or chives to drizzle over the squash for a colorful, elevated side.
Put fruit over the fire
Making dessert on your grill is easier than you might think: Peaches, pineapple, watermelon, pears, and many other fruits are extra delicious when grilled. As fruit naturally caramelizes, it makes for a sweet treat that’s lower in fat, calories, and sugar than other desserts. Brush on a little cooking oil, skewer a few chunks of fruit, or just place fruit slices face-down on the grill.
Portion out your plate
Use your plate as a visual guide to check your portion sizes. Reserve a quarter of your plate for protein (Think: a piece of meat, fish or a veggie burger the size of the palm of your hand), at least half of the plate for non-starchy veggies (like coleslaw, broccoli salad and squash) and a quarter for starches (like a whole-grain bun, potato salad or corn on the cob. Piling on a half-plate of veggies ensures you’re getting in enough fiber, vitamins, minerals, and phytonutrients. If you’re watching your weight, these vegetables not only provide a delightful and interesting texture and contrast to other foods on the plate, but they also help you feel full and satisfied.
