Eating Healthy at Summer BBQs: You can do it!

by Gavin Ockert, Bank of America Student Leader

Summer is in full swing, and households across the country are hosting delicious barbecues with their friends and families. However, as any dieter knows, it can be difficult to stick to a healthy regiment at large events with lots of food that is normally considered unhealthy. Believe it or not, it’s easy to alter your typical barbecue to include foods that are good for you. There are many steps that you can take to ensure that your next barbecue is both fun and nutritious for everyone. 

1. Add Vegetables

Incorporating vegetables into a barbecue, for example, can make a big difference by changing what foods the guests put on their plates. According to the Penn State Extension, grilled vegetables are known to contain fiber, vitamins, potassium, and other nutrients that are important to any healthy diet. By increasing the number of vegetables at your barbecue, you can promote healthy eating styles and a good diet. Salads and fruits can also make great, healthy additions and are easy and cost-efficient to produce and provide. 

2. Make Healthy Swaps

Substituting “traditional” barbecue foods with healthier alternatives is another great way to make your barbecue more wholesome and nutritional. According to the CDC, sugar-sweetened drinks like sweet tea, which are common at barbecues, can cause obesity, heart disease, tooth decay, and more. Instead, consider offering water (seltzer, fruit-infused, etc.) as healthier options. Additionally, grilled chicken makes a great addition to the barbecue, as it fits in with other common meats while also providing its own health benefits. The American Heart Association says that chicken generally has fewer saturated fats than common red meats, making it an excellent alternative to the classic beef and pork cuts served at a barbecue. Even desserts can be substituted with fruits, which, according to the Harvard School of Public Health, reduce blood pressure and sugar intake. Hummus, pita bread, shrimp kebabs, guacamole—get creative with your menu items and spice things up to make your barbecues interesting and healthful. All in all, there are many different “food swaps” that will diversify your barbecue’s menu all while promoting a healthy diet for you and your guests. 

3. Stay Active

Staying active at the barbecue is a great way to encourage physical exercise while still encouraging people of all ages to have fun. Classic activities include cornhole, ring tosses, shuffleboard, football, horseshoes, Bocce ball, and volleyball. Even less-intensive activities promote coordination and dexterity, whereas more exhaustive sports will promote muscle and cardiovascular health. Aside from being physically beneficial, these kinds of events give guests something to connect over and will likely make them even more eager for food once they’ve burned some energy. 

Finally, maintaining good cleaning habits is essential for ensuring that your guests’ food is safe and delicious. The signature staple of a barbecue—the grill—can oftentimes be overlooked when cleaning up after a gathering because of the high temperatures that it is exposed to when it is used. However, harmful compounds can still build up on a grill over time, making a thorough grill scrub-down essential after any barbecue. Additionally, according to the American Heart Association, old chunks of food and residue from past barbecues can also cling to the grill, which is unsanitary and deleterious to the quality of food cooked during future grills. Consider using a grill griddle, which is easy to clean after a barbecue and prevents the flames from touching the food, reducing the risk of a carcinogen buildup in the meat. To ensure the health of your guests, be sure to clean your grill, in addition to silverware, plates, and other eating surfaces, between barbecues. 

It’s time to dispel the stigma that healthy eating isn’t fun; there are many ways to step up your barbecue game to ensure that your guests are not only eating to their heart’s content, but also displaying beneficial dietary habits along the way. Get creative when deciding what nutritional foods to use that will diversify your menu—you’ll find yourself grilling delicious, healthy meals while making fun memories with your family and friends.