The sweet smell of fresh cut grass, the familiar sound of the neighborhood ice cream truck and bright foliage in full bloom can only mean one thing: Summer has finally arrived. And with that comes a slew of foods we haven’t savored in months. Before reaching for the classic potato salad and barbecue ribs, check out these guilt-free grilling tips to keep your health and waistline in check all summer long.
1. “Choose This, Not That” — Sides Edition
No summer cookout is complete without its sidekicks, but beware of calorie-filled sides that can be a whole meal in themselves. Salad, to most people, can be a healthy option, but toppings and dressings can quickly turn that healthy staple into a belt-buster. Instead of the traditional mayo-based potato or egg salad commonly seen at our favorite backyard parties, try using plain low-fat Greek yogurt instead of mayonnaise; another option is low-fat sour cream. Add in vegetables like cooked broccoli, radishes or onions. Increasing vegetable load not only bulks up your salad, but can also contribute to more fiber and water content in your foods, which helps keep you fuller for longer and prevents overeating. Keep the skin on the potato for extra nutrition and taste.
Take a twist on classic coleslaw and use fresh lemon juice, olive oil and sprigs of your favorite herbs instead of mayonnaise. Dill, thyme and parsley can easily be added to any salad or vegetable dish to brighten up the flavor. For an extra layer of depth, roast your favorite seeds — such as pumpkin, sunflower or slivered almonds — to add a nutty taste and nice crunch.
Aim to bulk up your summer menu with colorful fruits and vegetables. Check out your local farmers markets for the freshest produce and to get the biggest bang for your buck. Try rough chopping yellow and green zucchini and squash, tricolor peppers and bright cherry tomatoes and skewing them before popping on the grill. A simple lime, cilantro and olive oil marinade is as easy as one-two-three and can be done at any level of cooking.
No cookout is complete without bright, crunchy yellow corn complete with a spicy red pepper rub. After shucking your corn, break each piece in half to help control portion sizes. Instead of the traditional butter and salt, drizzle your corn in olive oil, old bay or Cajun seasoning, and place on a hot grill, turning occasionally for 10 minutes or until nice and tender. The sweetness from the corn and heat from the spices is the ultimate combination.
[See: 7 Ways to Hack Your Grocery Trip for Weight Loss.]
2. Choose Meat Wisely
Hamburgers, hot dogs and sausage are quintessential cookout foods; unfortunately, they’re often overly processed and high in saturated fats and sodium. Instead, choose loin, flank steak or 90 percent lean ground beef when creating your burger patties — or even better, select ground turkey. If you’re looking to avoid red meat altogether, selecting chicken or fish can give you a punch of protein and fewer calories from fat. For an even healthier option, select whole-wheat buns or increase your veggie intake by using romaine leaves and creating your own lettuce wrap.
When grilling, remember not to overcook your foods, as burnt foods contain carcinogens. Check out the Minnesota Department of Health’s advice on appropriate cooking temperatures here.
3. Keep it Fresh With Fruit
There’s nothing better than biting into a perfectly ripe piece of fruit with pops of flavor exploding in your mouth — that is, until you try it grilled. Keep things light and easy for your dessert this season with fresh fruit lightly charred on the grill. Opt for your favorite fruits or select firm, seasonal fruit such as peaches, plums, pineapple and bananas. A surprise taste of smokiness and drizzle of maple syrup or sprinkle of cinnamon is sure to keep the crowd happy. Even try creating your own fruit bar and having guests skewer their own fruit to keep things personal and interactive. Freezing fruit is a great treat, too — frozen fruit takes longer to eat, and it’s much healthier than ice cream. Try blending grapes and berries and adding in a splash of coconut milk; then freeze for a delicious homemade pop.
[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
4. Stay Hydrated
When temperatures reach an all-time high, be sure to have water on hand for yourself, family and friends. Start with a pitcher, toss in slices of cucumber and clean mint, add cold water and serve. Give your water an added sweetness with frozen berries or tang with lemon and lime to stay hydrated all afternoon long.
There’s nothing like a fresh cold beer or fruity sangria to round out a hot summer day, but it’s important to remember that not all beverages are created equal — and that they can be full of sugar and extra calories. A 12-ounce beer can range from 64 to 198 calories, and an 8-ounce glass of sangria can quickly add up to more than 200 calories. Try alternating your alcoholic beverages with water or seltzer to slow down consumption, hydrate and keep alcoholic beverages to a minimum.
A common error when listening to your body’s hunger signals can be mistaking thirst for hunger. When we aren’t well-hydrated, our bodies can have a surge of ghrelin, the hormone that stimulates hunger, causing us to eat more than we normally might. Drinking water throughout the day can keep your ghrelin levels at bay and your body in tune. A good rule of thumb is drinking half your body weight in ounces of fluid (i.e. 150 pounds divided by two = 75 ounces per day).
[See: 10 Healthy Meals You Can Make in 10 Minutes.]
5. Get Active
One of the best parts about grilling out and summer time is reconnecting with family and friends after a long winter season. Buffet tables and unlimited amounts of food while catching up with friends can quickly lead to excessive, mindless eating. Try sticking to one plate and sitting down while eating, rather than picking throughout the day. Seeing your food on a plate can help register the quantity you’re having rather than endless amounts of “bites” pushing you into a food coma. After eating, invite children and adults to participate in games, take a walk after dinner, play tag or even have a dance party. Having fun while burning calories is the best exercise.
Reawaken your bodies with backyard games including kickball, bat mitten, corn hole or Frisbee. Engaging adults and children will set healthy examples for the whole family and help alleviate any mindless eating that may be happening around the picnic table.
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Guilt-Free Grilling: 5 Must-Try Ideas for Fun, Al Fresco Dining originally appeared on usnews.com
