[As appeared on Star Tribune] It’s the perfect time of year to fire up the backyard grill and enjoy some fun summer cookouts with family and friends! It’s also the time of year for active family vacations, pool days, and sand volleyball… so you definitely want to eat healthy and stay fit so you can keep up with all the fun activities summer has to offer.
Can backyard BBQs and "healthy diet" go in the same sentence? Absolutely! There are plenty of healthy options to put on the grill if you know what to look for and how to decipher a food label.
Let’s begin with the most frequent flyer on the grill: the hamburger. The burger aisle has expanded over the past year from organic grass-fed beef to the plant-based Impossible Burger and everything in-between. Choosing a burger these days can be quite overwhelming!
First, determine what you are trying to get from your burger (nutritionally speaking) and what you want to limit. You want protein, vitamins, and minerals like iron, zinc, and B-vitamins. You do not want a high amount of saturated fat, trans fat, sodium, cholesterol, or additives (a long ingredient list is typically NOT a good sign).
When interpreting a food label, the first thing you need to look at is the serving size. All of the following information is only accurate when that specific serving size is eaten. If you eat two servings, then you have to multiply all the listed nutrient amounts by two as well. This is a common mistake!
Typical BBQ meats tend to be high in saturated fat, so key in on this line of the food label next. Ideally, the saturated fat would be less than 3 grams per serving. Saturated fat is a good line to compare when choosing between two burger options in the store. Again, be sure you are comparing “apples to apples” by adjusting for the suggested serving size on the top of the food label.
Other areas of comparison may be sodium, cholesterol, trans fat, and sugar—less is best (and trans fat should be zero). Then take a glance at protein—since this is our main protein source for the meal, at least 14 grams would be good.
2. Plant-based: How do the newly popular plant-based burgers, like the Impossible Burger rank?
3. Turkey: A lean ground turkey burger may be the leanest meat option there is.
4. Salmon: Salmon stands out nutritionally because it’s not only an excellent source of protein but one of the rare sources of heart-healthy omega-3 fat as well.
While the meat at the backyard BBQ seems to get all the attention, filling the majority of your plate with lower-calorie, nutrient-rich foods can make all the difference! So next time you are planning to grill, don’t forget to throw on some healthy sides too. These grill really well:
It turns out summer backyard BBQ’s don’t have to sabotage your healthy eating plans! By simply taking extra time to read the food labels in the grocery store as you search for your protein options and side dishes, you can eat well while grilling outdoors. So relax and enjoy the summer sunshine, and feel great as you take care of your body with all the healthy, nutritious foods God has given us!