Barbecue season is upon us, and the aroma of grilled food will soon be wafting through the air. But while cookouts are fun and delicious, they can also be a bit of a health trap if we’re not careful. But don’t fret. Eating to support your health isn’t about ditching all your summer favorites or swapping your juicy burgers for lettuce wraps (unless you want to). If you’re looking to enjoy the barbecue season without compromising your health, we’ve got some tips that balance delicious flavors with smart choices. After all, why not enjoy the best of both worlds?
Be mindful of meat servings (we’re not taking your beef away!)
We know, we know … a barbecue without meat just isn’t a barbecue. We’re not suggesting you skip your favorite grill mainstays like beef or chicken, but moderation is key here. Remember that a single serving of meat is about 4 ounces — that’s roughly the size of a deck of cards or the palm of your hand. If you’re feeling the need for a supersize bite that goes beyond that 4-ounce recommendation, try blending chopped mushrooms into your ground meat before forming your patties. Not only does this trick add moisture and a rich umami flavor to your burgers, you’ll also sneak in extra fiber and cut back on saturated fat.
You can also try your hand at grilling portobello mushroom caps for a meatless burger. Or make a plant-based burger, like this black bean, kale and sweet potato burger.
Speaking of meat, consider skipping hot dogs and sausages and ultra-processed options like bacon. These tend to be packed with unhealthy fats, excessive sodium and preservatives that your body doesn’t need. If you’re craving that smoky flavor, consider adding grilled veggies or a slice of avocado to your burger instead.
Skip the wire grill bristles for cleaning the grill
Nothing ruins a good barbecue like biting into a stray metal bristle from a grill brush. Yes, it happens more often than you might think. Data published in the journal Otolaryngology—Head and Neck Surgery reported that 1,700 people visited the emergency room due to wire grill brush injuries from 2002 to 2014. Accidentally ingesting one of those bristles can cause serious injuries to your digestive tract. Not exactly the fun cookout story you want.
Instead, opt for safer grill-cleaning alternatives like a wooden scraper, pumice stone or even a sturdy ball of aluminum foil with some tongs. These options will get your grill grates clean without the risk of a “metal surprise” in your food.
Avoid charring your burgers and hot dogs
Cooking meat over an open flame or allowing it to char may make it crispy, but it also creates harmful compounds called HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons). These chemicals have been linked to health risks, including an increased risk of cancer.
Instead of cranking the grill to full blast, cook your burgers and other meat over medium heat and flip them often to prevent burning. Cooking over indirect heat is another trick to keep your food from becoming charred.
Want to avoid these risks altogether? Plant-based foods like portobello mushrooms, tofu and pineapple slices don’t come with the same health concerns when they hit the grill. Pineapple, in particular, is a game changer. The heat caramelizes the natural sugars, creating a sweet, juicy treat that pairs beautifully with both savory and dessert dishes. Slice your pineapple into thick rings, brush them lightly with olive oil and a touch of honey and grill for 3-4 minutes on each side until you see those satisfying grill marks.
Pro tip: Pair it with a dollop of vanilla frozen yogurt for a killer summertime dessert. This works well with fresh peaches too.
Opt for whole grain buns
A burger or hot dog is only as good as the bun you serve it on. While white buns are the classic choice, they don’t offer much in the way of nutrition. To make a smarter choice, go for whole-grain buns instead. These provide extra fiber, B vitamins and long-lasting energy to keep you going through an afternoon of backyard games or pooltime.
If you’re looking for an even better bun option, check out Hero bread buns. They’re low in net carbs, high in fiber and packed with more protein than traditional buns. Plus, they taste great, so you won’t feel like you’re missing out on anything.
Use low-sodium marinades
Marinades are the secret weapon to flavorful grilled meats and veggies, but many store-bought versions are loaded with sodium. An excess of sodium isn’t good for heart health and can leave you feeling bloated.
Also be aware that some marinades are loaded with added sugar. Consuming too much sugar can lead to spikes in blood sugar levels, increased caloric intake and potential weight gain. Over time, high sugar consumption may also raise the risk of developing chronic health issues like diabetes and heart disease. When selecting premade marinades, opt for those with minimal added sugars to keep your meals both healthy and delicious.
The good news is that whipping up a better-for-you homemade marinade is relatively easy to do. Here are some to keep in your arsenal:
