Eating Healthy at a Cookout
Erica Wells, RD
Now that warmer temperatures have finally arrived, it means that it is time for cookout season! It is so relaxing to hang out with friends outdoors when it is nice outside and to me grilling just seems to go hand in hand with this activity. Family, friend and work events seem to center around the cookout during the warm spring and summer months. Unfortunately, the menu often consists largely of unhealthy foods. This does not mean you should avoid or dread the cookout season. The trick is to know how to make wise choices when hosting your own or attending one as a guest.
THE MAIN EVENT
1. If you are hosting you obviously have more control & flexibility in your menu. Skip seasoning blends as they usually contain sodium and use sauces sparingly.
Here is a list of healthy options to throw on the grill:
– Grilled chicken (serve with grilled pineapple or veggies)
– Turkey or veggie burgers served on a whole wheat bun
– Fish (Wrap in foil, cover with lemon juice & spices, & cook until flakes easily with a fork)
– Kabobs (Fill with chunks of chicken breast, peppers, onions, squash, mushrooms)
2. BYOG: “Bring Your Own Grilling item”. It is a lot easier to control what you are eating when you supply it yourself. My friends and I often host BYOG cookouts so that everyone can throw what they want on the grill.
3. If you’re going to a cookout where you don’t necessarily feel comfortable bringing your own grilling item or its not an option, just use these simple tricks for common problematic “main event” menu items.
Hamburgers:
– Skip the cheese to save yourself the extra calories
– Add lettuce, tomato and onion for a serving of vegetable
– Go light on the condiments. Remember this: the plainer it is, the fewer the calories.
– Limit to one burger
– Hot Dogs:
– Usually served along with burgers – choose one or the other & limit to one.
– Remember the mantra “the plainer the better” when it comes to toppings.
Chicken wings:
– Peel off the skin to save yourself the extra calories from fat.
Steak:
– Cut away visible fat
BBQ:
– Don’t add extra sauce.
– Choose the chicken option if available.
Ribs:
– Limit to three to four due to the high content of unhealthy fats and calorie content.
ON THE SIDE
Skip:
Potato salad, macaroni salad, cheesy macaroni, franks & beans, anything stuffed or battered.
Why? All are calorically dense and aren’t going to provide you with much nutritional benefit for the cost. Obsessed with macaroni or skipping the main event? Have a taste but keep the portion size small (like ½ cup) then move on to the good stuff.
The good stuff:
– Grilled vegetables
– Grilled corn – sans butter
– Veggie and fruit platters to stock up on some nutrient and fiber containing foods
– Mixed Salad
– Pasta salads mixed with vegetables and italian dressing
DESSERTS
Fruit containing recipes allow you to satisfy the sweet tooth while also meeting daily fruit goals.
Fresh & fruity dessert ideas:
– Berries mixed with fat free cool whip and angel food cake
– Fruit salad of mango, papaya and pineapple sprinkled with shredded coconut
– Sorbet or frozen fruit pops
