Healthy BBQ Ideas

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, gives us some ideas on how to plan a healthy barbeque. 

For many of us, summertime gatherings typically involve barbequing and socializing with friends and family. While grilling itself is a very healthy cooking method, barbeques tend to be a danger zone for those trying to eat sensibly. Typical barbeque fare is often high in fat and calories and low in beneficial nutrients. The good news is that there are plenty of ways to make your BBQ delicious AND healthy.

If you’re hosting a barbeque for the holiday, you’re lucky in that you have almost complete control over what is served. The first place to start in planning a healthy barbeque is in choosing lean cuts of meat.

One ounce of lean protein contains 45 calories, compared to 1 oz. of high fat meat which contains 100 calories. Lean protein includes turkey or chicken burgers, fish, boneless skinless chicken breasts, lean tenderloin pork chops, fat-free hot dogs, or lean cuts of beef (look for at least 93 percent lean on the label), such as sirloin.

If you want to go the vegetarian route, grill some balsamic marinated portabella mushrooms, high protein veggie burgers, tofu or tempeh for a low-fat and high fiber option.

Here are some more tips:

• Stay hydrated- drink plenty of water! Remember to avoid regular sodas, alcohol and fruity beverages that are loaded with sugars and calories. Rather, add sliced fresh strawberries and mint into a pitcher with cold ice water for a refreshing, aromatic and hydrating beverage that your guest will love!
• Serve green leafy salads or fruit salads instead of mayonnaise based salads. Potato, coleslaw and pasta salads are very high in fat and calories. Experiment with watermelon and jicama salad or a quinoa salad with mango and sliced almonds.
• Instead of potato chips, serve raw non-starchy veggies like cucumber, carrot, celery sticks, cherry tomatoes and broccoli with a low-fat dip or hummus. Consider using fat-free plain Greek yogurt in place of sour cream in dips—this will also boost the protein content!
• Choose whole-grain and high fiber breads and rolls. Consider whole wheat flats which are 100 calories versus 250+ calories in a regular bun.
• Skip the high fat condiments and instead, use aromatic herbs and spices to enhance flavor and appearance.
• Avoid high sugar and fat dessert foods such as ice cream, cookies, cakes and pies. Instead, grill sliced pineapple, nectarines, peaches or plums- serve with a dollop of fat-free plain Greek yogurt for a delicious and satisfying dessert!
• Remember to practice portion control. Use a small appetizer sized plate and fill half with veggies, ¼ with 3-4 oz. of lean meat, and ¼ with a whole grain starch side.

If you’re attending a party, bring your own healthy side dish to share with other guests—the hosts will be thankful that they have one less thing to prepare! Having a nutritious option available will make sticking to your healthy eating plan that much easier.

Most importantly, don’t put so much pressure on yourself! Remember to have fun and not think so much about the food. Enjoy catching up with old friends and making new ones.

What are some of your tips for making a healthy BBQ? 

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.