With summer just around the corner, cookouts and outdoor gatherings are in full swing! Whether you’re hosting a barbecue or attending one, these simple tips will help you enjoy your time while making healthier choices without sacrificing flavor or fun.
Tip #1: Grill More Fruits & Veggies Most people don’t think about grilling fruits and veggies, but they make delicious, antioxidant-rich additions to any meal. Plus, 70% of people don’t consume enough vegetables—so why not use grilling as an opportunity to add more to your plate?
Grilled fruits caramelize beautifully, enhancing their natural sweetness, while grilled vegetables become tender and smoky. The trick is to cut them into uniform pieces for even cooking.
Bonus Tip: Make fruit or veggie kabobs to prevent smaller pieces from falling through the grill grates!
Best Fruits to Grill:
- Pineapple
- Mango
- Watermelon (pair with feta, mint, and balsamic glaze for a gourmet twist)
- Orange slices
- Plums
- Peaches
- Pears
- Grapes
Best Veggies to Grill:
- Cherry tomatoes
- Zucchini
- Eggplant
- Bell peppers
- Onions
- Sweet potatoes
- Mushrooms
- Asparagus
- Corn on the cob
How to Grill Fruits & Veggies:
- Lightly coat slices with a neutral-tasting oil (like avocado oil).
- Place larger pieces directly on the grill; use a grill basket or skewers for smaller items.
- Grill until tender with visible grill marks—be careful not to overcook, or they’ll become mushy!
Tip #2: Don’t Arrive on an Empty Stomach It may seem logical to “save up” for a big barbecue, but skipping meals can lead to overeating later. Arriving hungry makes it harder to make balanced choices and often results in munching on the highest-calorie foods available.
Better strategy: Have a protein + fiber snack before heading out, such as:
- A handful of mixed nuts
- String cheese with a piece of fruit
- Greek yogurt with berries
Skipping meals often backfires because we justify it by thinking, “I didn’t eat all day, so I can eat whatever I want now.”Instead, fuel your body regularly for better energy and mindful eating choices.
Tip #3: Move Your Body Summer is the perfect time to get outside and be active! Instead of sitting around snacking all day, incorporate movement into your cookout:
- Toss a frisbee or baseball
- Play cornhole or bocce
- Go for a nature walk or bike ride
- Push kids on the swings
- Swim in a pool or lake
Expert Tip: One of the best things you can do to manage blood sugar levels is to take a 5-10 minute walk after meals!
Tip #4: Stay Hydrated Between the heat and outdoor activities, dehydration can sneak up on you—especially if you’re enjoying alcoholic beverages. Alcohol dehydrates you faster, so it’s important to rotate between drinks.
Hydration tips:
- Keep a water bottle on hand at all times.
- Alternate between an alcoholic drink and a glass of water or a non-alcoholic seltzer.
- If you struggle with plain water, try TRUE Lemon packets (available at Walmart, Target, and Amazon) for a convenient flavor boost.
Tip #5: Aim for Balance, Not Perfection Don’t let worries about calories or “falling off the wagon” keep you from enjoying summer gatherings. Nutrition is all about balance!
- Aim to nourish your body 80-90% of the time with whole, nutritious foods.
- Allow yourself 10-20% flexibility for fun treats and drinks.
- A balanced approach means you can enjoy social events without guilt!
Tip #6: Use a Plate & Eat Seated It’s easy to lose track of how much you’re eating when you graze straight from a serving platter. Mindless eating while walking, talking, or cleaning up often leads to overconsumption.
Better strategy:
- Use a plate to portion your food.
- Sit down and focus on eating.
- Chew slowly and enjoy each bite!
Enjoy Your Summer Cookouts! We hope these tips help you enjoy all the delicious flavors of summer while feeling your best. Here’s to a season full of good food, great company, and happy memories!
Happy grilling!
