Summer is finally here, along with the heat and that sizzling barbecue smell. We are all busy planning picnics filled with potato salad, pasta salad, brats, burgers, chips with dip, fun treats, and alcoholic beverages. Unfortunately, the typical American barbecue feast is not ideal for our waistlines. The good news is that there are many ways to help trim off unwanted calories. Here are some survival tips for the summer barbecuing season.

Create a Marinade

First, create a marinade if you are hosting a picnic for your grilled meats or poultry.

Marinades are an excellent way to add healthy antioxidants to barbecues and protect against the potentially cancerous byproducts of charcoal grilling. A Caribbean chicken marinade might include orange juice/zest, lime juice, ginger root, garlic, red pepper flakes, oregano, and olive oil.

Cut out Calories

Secondly, you can reduce traditional calories and add extra healthy benefits.

For example, try using avocado to replace mayonnaise in salads. Avocados will lend color to your salads while increasing your healthy omega 3’s intake. Here is a healthy recipe-

Avocado Dill Potato Salad


  • Ingredients:
    3 avocados, smashed
    1 bunch fresh dill
    ½ red onion
    2 lbs. cooked red potatoes, cubed and cooled
    ½ cup chopped dill pickles
    1 ¼ tsp. Lemon Juice
    3tbs. Dijon Mustard
    Salt and pepper to taste

Mix all ingredients and serve chilled.

You can try using gluten-free pasta for pasta salads. Another pasta modification is spiralizing vegetables like zucchini, sweet potatoes, or carrots to create “noodles.”

Enjoy Summer Produce

Thirdly, remember to load up on your summer produce.

Summertime allows for a bountiful harvest that is full of bright colors. The brighter and more colorful your plate, the more phytonutrients are available. Phytonutrients are natural chemical substances found in plants that act as antioxidants, anti-inflammatory substances, and detox-promoting substances. Specifically, in this area, produce in season includes beets, blackberries, blueberries, cabbage, cantaloupes, cucumbers, eggplants, green beans, nectarines, peaches, peppers, tomatoes, and watermelons are coming into season. Check out your community farmers market if you have questions about what is in season. In addition, grilling vegetables decreases the bitterness by creating a caramelized coating. Many picky eaters find that grilling vegetables opens up their palate.

Limit Sugar Intake

Finally, watch your added sugar intake by choosing a starchy carbohydrate dish, an alcoholic beverage, or a sweet dessert. Although a patriotic-themed dessert filled with blueberries, strawberries, and whipped cream may look healthy, it is probably a sugar overload. High-sugary foods like desserts, large quantities of fruits, alcohol, and sugary drinks like lemonade or juices spike our blood sugar. We are more susceptible to this in the summer heat, especially if we are not staying hydrated with water. Sugar spikes lead to energy deficits, weight gain, headaches, and decreased immunity.

There are many eating challenges at the summer barbeque, but hopefully, these tips will guide you.

Please get in touch with our health coaches if you need further assistance with meal planning or recipe modification.