Summer is here! It’s time for fun in the sun, lighter clothes and my favorite, the backyard barbecue. There’s nothing better than getting a group of friends together for an impromptu cookout after a long day. Unfortunately, the spontaneous nature of these outings often leaves us eating a variety of grilled meats and pre-made grocery store salad sopping in mayo. It’s my mission this summer to give these events a dietitian’s makeover!

All of your best efforts to stay on track with your eating habits is out the window when it comes to standard summer favorites. Let’s do the math:

1 cup of potato salad: 400 calories
1 cup macaroni salad: 250 calories
1 hot dog: 150 calories and a whopping 550 grams of sodium
1 hot dog bun: 120 calories
1 ear of corn with butter: 150 calories
1 handful potato chips: 150 calories

1. Balance your plate: All of the foods listed above are fine if eaten in moderation. Try just a taste of the big-hitters (potato and macaroni salad) by serving a total of 1/2-1 cup to yourself. Eat your burger or dog and fill up on veggies to make up the difference.

2. Add a veggie: If this is your shindig, balance out your heavier menu choices by adding grilled veggies, or a simple salad. Make half your plate veggies and go easy on the rest. If you are a guest, bring a salad so you know it will be there! Try this dill cucumber salad to liven things up!

3. Lighten up your meats: Standard BBQ fare is burgers, dogs, BBQ chicken and sausage. Try adding lighter options like grilled chicken without the sauce, grilled shrimp or fish.

Staying on a healthy meal plan doesn’t need to be difficult. If you find yourself at a barbecue without any of these options, just do the best you can. Enjoy the surroundings and if you go a little overboard, remember it’s only one meal. You’ll make up for it next time!
Want more of these recipes? Sign up for my mailing list for updates straight to your inbox!