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