Official Partner of the LIVESTRONG Foundation LIVESTRONG.COMFood and DrinkDiet and NutritionHealthy Eating23 Ways To Improve Your BBQ
Sure, your backyard barbeque is meant to be a party, but that’s no excuse to offer foods that will ensure you’ll avoid the beach—and the scale. In fact, every BBQ has room for a few entrees and sides that keep your health-conscious guests happy, and your body looking and feeling good. Try the following tips and you are sure to wow your guests and keep them asking for more—without them ever knowing they were “indulging” in healthier options.
Choose a healthier cut by choosing round, sirloin and loin cuts which are typically leaner than prime meats. By exchanging 6oz of high-fat Porterhouse steak with for a leaner 6oz sirloin steak, you’ll save at least 150 calories along with 22 grams of fat (8 grams saturated fat). Choose chicken breasts or drumsticks instead of wing or thighs. Choose chicken and turkey sausages instead of higher-fat pork or beef choices.
You’ve got plenty of options on the table – meat, sides, salads, and dessert- so the meat need not be center stage at your backyard BBQ. Help your guests with portion control by serving better portion sizes. Marin Gilbert, RD, LD a registered dietitian in Dayton, Ohio says that 3 ounces of meat is equal to the size of a palm, deck of cards, or a cassette tape. In other words, 3 ounces of chicken is a half a chicken breast or a chicken leg plus thigh; 3 oz of fish is about the size of a checkbook; a 3oz hamburger patty is similar in size to a hockey puck.
When grilling ground beef (or group pork, veal, or lamb for that matter) make sure the internal temperature reaches 160 degrees F. When grilling whole cuts (steaks, chops, and roasts) of beef, veal, or lamb, aim for 145 degrees F and let the rest meat for 3 minutes prior to serving. And don’t rely on touch or sight to determine the temperature; rely on an instant read digital thermometer.
Many cooks like to use bone-in, skin-on cuts for added flavor and moisture. While there’s nothing wrong with the fat from skin, if you’re trying to limit your calories the simplest way is to remove the crispy skin prior to chowing down. The safe internal temperature for any poultry, be it pieces, ground, of the entire bird, is 165 degrees.
Fish is a great choice for boosting your BBQ health score. Many fish options (like salmon) are packed with heart-healthy good omega-3 fatty acids, which have been shown to reduce the risk of high cholesterol, hypertension and heart disease. Grill fish to perfection by aiming for an internal temperature of 145 degrees F. This fish should be flaky and opaque as it nears the safe serving temperature. If cooking shellfish such as clams, oysters, and mussels, look for the shells to open during the cooking.
Sure, marinades offer health benefits but they can also add extra calories and lots of sodium! But you can avoid these health pitfalls by using options such citrus juices, Worcestershire sauce, molasses, low-sodium soy sauce, l vinaigrettes, and even low-sodium vegetable, chicken and beef broths instead of oil. If your marinade recipe calls for sour cream, opt instead for a low-fat plain Greek yogurt such as Chobani.
Grilling is not just for meat and veggies anymore. Delight your guests with alternatives like grilled quesadillas, frittatas, and more. Jenna A. Bell, PhD, RD, a Registered Dietitian in New York City and Co-Author of Energy to Burn (Wiley 2009) impresses her guests with crispy BBQ’s pizza. Bell says it’s simple; she simply tosses pizza dough on the grill, tops it with fresh veggies and artesian cheeses and waits until the dough is crisp and the cheese is bubbling.
There’s always room for splurges in life by why not make those treats really count? Dr. Bell enjoys the occasional hotdog but adds Asian-inspired cole slaw of green and purple cabbage to increase her vegetable consumption while still enjoying a splurge (hotdog). With grilled beef or chicken breast, Bell slices it and smothers with green peppers and onions for a backyard Philly. One rule of thumb she always follows? Increase the veggies while decreasing the size of the meat
Instead of heavier choices like creamy potato salad and deli coleslaw, opt for a fresh garden salad brimming with locally grown, seasonal veggies.
When serving pasta salad, pack with fresh, chopped vegetables and chunks of low-fat flavorful artesian cheeses and toss with a low fat vinaigrette or a tomato-based sauce rather than a heavy creamy sauce. For even more health benefits, choose a base of whole grain pasta rather than the usual refined option.
Jennifer Sharp, a stay-at-home mom who entertains frequently in Akron, Ohio says that instead of serving heavy creamy potato salad, she simply slices some potatoes leaving the skin on, tosses them in extra-virgin olive oil, tops with fresh herbs and some sea salt and places on the grill until the potatoes are fluffy on the inside and crisp on the outside.
Potato chips that is! Tired potato chips are off this years menu, replaced by healthier alternatives like sweet potato chips (high in Vitamin A), whole grain varieties, gluten free alternatives, and more. Still not healthy enough? Serve up some kale chips. Simply wash, trim, and dry kale leaves, coat lightly with olive oil, kosher salt and pepper, and roast in the oven or on the grill until crispy and toasted.
This year, creamy, mayo-based dips are out and healthy alternatives are in. Instead of ranch dressing or cream cheese dip for vegetables, why not serve up some homemade guacamole (still high in calorie but packed with heart-healthy fat) or some fresh salsa? If creamy dips are a necessity, make yours with a base of plain Greek yogurt or neufchatel cheese.
Offer your guests a new flavor sensation by offering new and improved condiments like gourmet mustards, salsas, slices veggies, and light herb-infused spreads that offer a multitude of flavors without the calories. Added bonus? Herbs, vegetables, and salsas offer vitamins and antioxidants while omitting excess sodium!
Dr. Bell says that she enjoys saving calories by using a spray to add flavor without trans fat. Try this approach on grilled zucchini, summer squash or asparagus.
Not only are they in season but fresh vegetables are great on the grill. Simply toss tougher vegetables like summer squash, eggplant, asparagus, and portabella tomatoes with some heart-healthy oil and some fresh seasonings and grill just until the veggies are tender.
Fruit for dessert may be a dietitian’s dream, but the rest of your guests are likely to appreciate fresh fruit as an accompaniment to their main dish. Be fancy by serving fruit kabobs or take it easy and slice some fresh fruit, toss with lemon juice (to prevent browning) and serve!
Gilbert recommends hosts keep the party light by serving refreshing options like sorbet and gelato rather than traditional ice cream or cobblers, and fruit-based desserts as opposed to heavier chocolate and creamy desserts.
It’s hot out and guest are certain to be thirsty but help them keep their waistlines in check by offering lighter options such as light beer, sangria (with fresh fruit and club soda), and cocktails made with low-calorie additions as opposed to high-calorie sugary daiquiris and pina coladas. Remember to keep plenty of low-calorie, alcohol-free options on hand for all of your guests!
When the party’s over, you’ll want to be certain that your guest go home happy and healthy! Prevent the possibility of food borne illness by keeping in mind some of the following tips and temperatures.
By preheating the grill, you give it time to get ready to sear your meat, avoid sticking, and lock in flavor but you also make certain that harmful bacteria is killed before placing the raw meat on the grates. Allow a gas grill to preheat for 15-20 minutes after turning it on; allow a charcoal grill the same but wait for the coals to get hot before setting your time
The USDA recommends consumers prevent food borne illness by remembering to follow these easy steps; Clean hands and surfaces often and remember to rinse fruits and veggies- but not meat or poulty- under running tap water. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. Be careful not to cross contaminate these items. Cook foods to safe internal temperatures (see our guide in this article). Finally, chill food promptly (i.e. don’t allow that macaroni salad and side of ribs to sit in the sun for three hours before placing back in the fridge!)
Sure, you know it’s all healthy fare, but there’s no need to announce it. Simply sit back, watch your guests enjoy their meals and know that you’ve done something to keep their waistlines in check and their heart beating a little longer!
