BBQ SEASON!

Summermeans BBQ season, and for people who are trying to make healthy food choices,navigating the grill can seem a bit daunting. Thankfully, there are many waysto eat healthily at a BBQ while still enjoying the foods you love! Here arejust a few tips to get you started.

Main course

CommonBBQ staples like hot dogs and sausages are highly processed and full of sodiumand artificial ingredients. Instead, lean cuts of meat, including chicken,turkey and extra lean beef are great and simple options. For frequent BBQers, Irecommend occasionally swapping red meat for fish – salmon or tuna steaks areespecially delicious on the grill and are full of healthy omega 3 fatty acids(which are important for our immune system and brain function). And, they arestill great sources of iron and protein, just like beef. Grilled salmonmarinated with soy sauce, sesame oil, maple syrup, fresh ginger and garlic is afavorite of mine! Another budget friendly option is using canned, wild salmonfor burgers. I also recommend incorporating more plant-based proteins into yourdiet, and the BBQ is a great place to do this – think black bean burgers orgrilled tofu.

Dressing your burger

Toppingyour burger is a great place to incorporate extra veggies into your meal. Pileyour burger high with tomatoes, sautéed mushrooms, spinach, avocado, mixedgreens and red onions for extra crunch. Be careful with condiments – ketchupand mustard are high in sodium and sugar, and mayonnaise contains a high amountof fat, so use these sparingly, as a little can go a long way! A greatalternative for mayo is whole grain mustard mixed with Greek yogurt – with thiscombo you get the creamy texture of mayo along with the health benefits ofyogurt (including probiotics, calcium and protein).

Side dishes

Grilledveggies are a great side dish, as grilling brings out their natural sugars andcrunchy texture. Using guacamole or hummus as dips for raw veggies also works!To replace mayo-based pasta and potato salads, choose whole grain sides such asquinoa salad with an oil-based dressing. 

Cooking methods

Nutritionally,grilled meats and veggies are far superior to other cooking methods such asfrying and boiling, so this is an easy healthy choice without even trying.However, it’s important to be aware of food safety especially while barbecuing– don’t leave uncooked meat sitting out for too long, and be sure to cook rawmeat and vegetables separately to avoid food poisoning. And, be careful not togrill your food too much, as charring can produce unhealthy compounds such ascarcinogens.

Additionally,many sauces used for marinades, including BBQ and Worcestershire sauce arehidden sources of added sugar and salt. Try seasoning meat and veggies withfresh herbs or spices instead.

Andlast but not least, my most important tip: be realistic and enjoy yourself! Ifyou want really want that hot dog or hamburger – go for it. An enjoyable BBQwith friends and family is equally important for your health. Happy BBQing!

JuliaBurt, M.Sc(A), RD