Your Healthy Grill


Summer time grilling is one of the most popular pastimes.


Outdoor cookouts are a great opportunity to relax and visit with friends and family.


But, did you know that the average barbecue meal exceeds 1,800 calories?  For many people, that’s almost an entire day’s worth of calories — in one meal! 


That the kind of Big Eating that can do some serious damage to your waistline.  Especially if you grill all summer long.  


On the other hand, barbecue season doesn’t have to be unhealthy. 


In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for change your body composition (toward lean) and improve your overall health.. 


So, let’s fire up the grill and follow a few tips to barbecue your way lean this summer. 


On the Grill: 


Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren’t the healthiest. Try the following:

  • Choose lean cuts of beef, pork or poultry
  • Marinade with low fat dressing
  • Make hamburgers with extra-lean ground beef
  • Take the skin off chicken before grilling
  • Replace beef patties with ground turkey patties
  • Grill up salmon or cod
  • Forego the meat and grill veggie burgers


Side Dishes: 


This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:

  • Make veggie kabobs and grill them
  • Grill bok choy (see recipe below)
  • Replace the mayo in your salads with low-fat mayo
  • Serve fresh salad with light vinaigrette
  • Try whole-grain macaroni for your pasta salad
  • Grill up corn on the cob (pass on the butter)
  • Put out a veggie tray with low fat dip




Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda and sugary fruit punch all contain lots of empty calories. Try the following:

  • Drink water, it is always your healthiest option
  • Stick with light beer
  • If you have to have a soda pop stick with diet
  • Brew unsweetened ice tea and serve with lemon




Believe it or not, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:

  • Grill mango, banana and pineapple on kabobs
  • Stick with sorbet instead of ice cream
  • Replace peach pie with grilled peach halves
  • Choose light ice cream over regular

There’s nothing wrong a splurge every once in a while. Enjoy yourself. 


Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.