Some tips to make a healthier barbecue

As an outpatient registered dietitian who previously worked with the MOVE! Weight Management program, one of my favorite and most requested group topics was healthy barbecuing. The Veterans I worked with always had lively group discussions about the pros and cons of attending barbecues. The Veterans really looked forward to socializing with friends and family and spending time outdoors after a long winter. 

However, some group members reported regret for consuming large portions of high calorie foods and beverages, and for feeling bloated and uncomfortable by the end of the barbecue. We used our group class to problem solve and plot out a healthier barbecue/cook-out plan.

Some tips we discussed to make a healthier barbecue

Vary your proteins. Many of us immediately think of sausage and hot dogs, which are both high in salt and saturated fats. These are ok in moderation, but it’s a good idea to limit processed meats. Burgers can be made with 90% or leaner meat, ground turkey or ground chicken. All provide less calories and saturated fats. 

One Veteran added garlic powder and very finely chopped onion into his ground burgers for moisture and flavor.  Another Veteran pureed kidney beans into ground beef to reduce cost, fat content and boost fiber. Salmon, shrimp, red snapper, and mahi mahi also grill well. If you’re open to a bean burger, try this recipe.

Don’t forget the veggies. Are you going to a family member or friend’s house? Offer to bring a garden salad or a cut-up vegetable tray as an appetizer or side dish. Grill veggies like eggplants, large mushrooms, summer squash, bell peppers and onions to add to your plate.

Get creative with flavors: If you’re concerned about the sodium in bottled marinades or added sugar in barbecue sauces, try making your own. 

Serve healthy beverages

If you are the host, make sure there is plenty of water available. Dilute a pitcher filled with sugar-sweetened lemonade or sweet tea by adding extra water. One Veteran lightened up his mixed drinks by using seltzer or diet soda instead of regular. Another idea is to consume one glass of a non-alcoholic beverage after each serving of alcohol to help slow intake and hopefully allow you to indulge in moderation.

Serve nature’s candy (fruit). The best part of bringing a fruit bowl to a barbecue is getting to take the leftovers home with you for a snack. For a dessert that is sure to impress your guests, consider grilling peaches, plums or pineapple.

Stay food safe: Do not thaw frozen meat on the counter. Thaw it in the refrigerator overnight. Burgers should be cooked to an internal temperature of 160 degree Fahrenheit, and fish should be cooked to 145 degrees. Hot-cooked foods should be kept warm (above 140 degrees) until they’re eaten. Keep perishable condiments on ice or in the refrigerator (cheese, opened jar of pickles) to keep them cold. Refrigerate leftovers within one hour for food safety.

Consider taking a walk together. One Veteran in our group shared that his family likes to take a walk around the block at social gatherings. 

Enjoy the conversation and take your time eating. Putting the fork down every couple of bites, taking a few sips of water and chewing thoroughly before swallowing can slow the pace of eating. When we slow our pace, it gives our brains enough of a chance to feel full so we may not take seconds or thirds.

For more tips, make an appointment with your registered dietitian. Call your VA to learn how you can join a MOVE! Weight Management group.