Growing Lean’s nutrition blog

I’d like to start by writing about a favorite activity of this time of year–the summer barbecue! The recent and upcoming holidays, the end of the school year, and the (theorhetically) improving weather all bring to mind plans for the outdoor warm weather barbecue!

Hosting or attending a barbecue does not have to be unhealthy, challenging, or less than fantastic! If hosting, what are some types of foods you can prepare that are healthy and delicious yet still maintain the feeling of a great event? Instead of basic hamburgers and hot dogs, try turkey burgers and veggie dogs. Have whole wheat buns available. Provide lots of low fat toppings such as tomato slices, lettuce, or onion slices. Even mustard can provide extra flavor without guilt. Grilled chicken can also be a healthy option with many possibilities. Grilled vegetables can add color, flavor, and a gourmet feeling to the meal. Just about any vegetable can be grilled. Feel free to season the veggies prior to grilling. Some of my favorites are peppers (all colors are good but red is my favorite), onions, tomatoes (ok, these are actually fruit but are fabulous when grilled), and zucchini. These can be eaten on their own or on top of your burger/chicken/etc. Have you ever tried to grill fruit? Grilling seems to really intensify the sweet flavor of the fruit. I have had success with grilling slices of peaches, plums, apples, and pineapple. A sprinkle of cinnamon can add a new dimension to the flavor as well. Just slice and grill (you may need a barbecue tool that prevents the slices from falling into the grill).

Now that you are getting hungry, you are probably getting thirsty as well. Water is always great. To make a pitcher of water seem more festive, add sliced fruit such as lemons, oranges, or limes to the pitcher. Adding these to seltzer water works as well. You can also have a pitcher of unsweetened iced tea. The amount of sugar or artificial sweetener you may decide to add is very likely significantly less than what you would find in a commercially prepared sweetened iced tea.

If you are a guest at a barbecue, you can still enjoy your meal without guilt. As mentioned earlier, add a lot of low fat toppings if you are having a burger or hot dog. Fill up on the healthier items without feeling like you are missing out on the fun. Ask the host if you can bring something to grill. At barbecues I have attended, the person doing the grilling is usually ready and willing to grill just about anything! The host wants you to enjoy yourself. I have brought my own veggie patties to many barbecues in the past. Frequently, others end up asking for some as well (it’s a good thing that I usually bring the entire package with me).

Back to hosting–the barbecue does not have to be entirely about food. Have outdoor activies in mind. For younger children, playing with bubbles or beach balls can provide fun and exercise. The preteen set may enjoy making up skits/movies/videos outside–they are very technologically savvy and probably know exactly how to use the video camera. Older kids and teens may have fun playing frisbee or croquet. If a group of teens is just planning to hang out, having board games available and healthy munchies to eat after the meal such as raw fruits and vegetables can provide a relaxing evening without a lot of calories but with a lot of fun.

I hope that this provides some useful ideas for the summer barbecue! Have fun!

Beckie Bergman, M.D., M.P.H.