It’s barbecue season again and while everyone’s excited about the warm weather and delicious food, it’s also a time to practice moderation where unhealthy options are concerned. A time-honored tradition, tables will be lined with classic dishes such as potato salad, chips and dip, soda and an array of desserts. In situations such as these, it can be easy to overload on calories, but with a few, minor substitutions, your barbecue can be just as delicious, as it is nutritious.
Drink this, not that
One, 12 ounce can of pop can contain 140 — 165 calories and nine and a half teaspoons of sugar. Opt out of these empty calories with a glass of Infused water, club soda or unsweetened sun tea. Fill a pitcher of ice water with cucumbers, mint and raspberries or drop a few peach slices into your sun tea.
Say no to mayo
Avocado is a great substitute for mayonnaise and packs a variety of health benefits. Not only are avocados lower in calories, but they provide healthy, monounsaturated fats, fiber, Vitamin E, C and potassium. Include this fruit in the chicken salad with grapes or apples, or in the potato and egg salad with fresh dill or herbs for a crisp, refreshing addition to your barbecue.
Go lean
Switch up your summertime protein with chicken or shrimp kabobs and a colorful array of roasted peppers for a satisfying, vitamin-packed option. Even better, swap the beef in your burger out for a salmon filet, tuna steak or portobello mushroom — all of which come in lower on the calorie scale and nix artery-clogging fats.
Skip sugary sauces
While certainly a grilling staple, store-bought barbecue sauces can contain almost an entire cup of sugar. To cut down on calories, try a combination of olive oil, fresh lemon juice, herbs and black pepper for a marinade that’s full of zest. Mustard-based sauces are also great for a kick of flavor without the added sugar.
Crunch on kale chips
Kale or seaweed chips are great substitutes for the potato variety. At just 30 calories per serving for seaweed and 50 per serving for Kale, they’re a much slimmer option than the 150 calorie per serving alternative. As an added bonus, seaweed is a great source of iodine and kale provides dietary fiber.
Fulfilling Fruits
Looking for a delicious, healthy dessert? Grilled fruit is a tasty and low calorie option. The heat heightens the flavor of fruits like pineapple, peaches, pears, nectarines and apples. Serve the warm fruit with frozen yogurt for a refreshing, summer sundae.
Grace Derocha is a registered dietitian, certified diabetes educator and certified health coach with Blue Cross Blue Shield of Michigan. For more tips on how to live a healthier lifestyle, visit ahealthiermichigan.org.