The Healthier Side Of Summer Grilling
Schools are out, pools are open, and the weather is getting hotter all mean that summertime is here! For most, summer is a time filled with family and friend gatherings and outdoor cooking, such as grilling.
These gatherings are great for bonding and making memories, unfortunately there is a down side as well. With the common summertime foods being chips/snacks, fatty meat, soda, beer, and desserts, these summertime family gatherings can really take a toll on your health and body.
Increases in simple carbohydrates, saturated fat, sodium, and alcohol (for those that drink) are just half of the problems that come along with summer meals. It’s what’s missing from these meals that is the other half.
Decreased intake or none at all of fiber, healthy fats (mono- and poly-unsaturated) and nutrients (minerals, vitamins) just adds to the impact summer eating has on the body.
With some simple changes you can make this summer season the start of a healthier summertime which will usher the way to a healthier fall and winter.
Choose leaner cuts of meat more often and leave the heavily marbled cuts for special occasions
Leaner options include:
Chicken breasts
Lean beef cuts - top sirloin, tenderloin, strip steak
Lean pork cuts - tenderloin, loin chops, pork chops
Choose hamburgers over hot dogs and bratwursts (these are heavily processed and loaded with nitrates)
Choose a ground beef that is 87% lean or higher
Add fatty fish and seafood to your grill menu
Whole filets of salmon and trout grill easily in a foil pack or try using a wood plank
Grilled shrimp on a skewer
Have raw veggies as snacks instead of chips
Baby carrots, snack peppers, cauliflower, broccoli, and snap peas offer a great crunch
Add grilled veggies to your meal
Easy options include:
Zucchini grilled whole
Corn on the cob grilled directly in the husk
Sweet potatoes wrapped in foil
Cut veggies grilled in a grill basket
Cauliflower grilled as large cuts
Kabobs are a great option for including veggies in your meal!
Use fruit for dessert
Great fruit dessert options include:
Fresh berries with a little bit of spray whip cream
Watermelon
Pineapple, grilled or fresh
Drink water or sparkling water and limit your alcohol intake
Don’t forget to add some fun activities (cornhole, frisbee, horseshoes, etc.) that will help keep you active and keep those aches and pains of sitting too long away!
If you want help in creating and planning a healthier summer cookout, email me at dietitian2go@gmail.com or contact me directly from the website.
Happy grilling!
Written by: Adam Skowyra MPPD, RDN, LD
