How to enjoy summer cookouts without derailing your health goals

From sizzling, juicy hamburgers, to mounds of creamy pasta salad, to coolers packed to the brim with chilled beers and seltzers, summer barbecues are truly a feast for the senses. However, for those on a health journey to lose weight or lower blood pressure/cholesterol, such gatherings can incite feelings of dread.

Will all my progress be ruined if I indulge a little?
What if there’s no healthy options?
If I don’t eat and drink like I used to, will people judge?

The good news is that it’s entirely possible to attend summer barbecues with loved ones while making healthier choices. Sophia Friedeborn, MS, RDN, LDN, a clinical dietician and Diabetes Prevention Program lifestyle coach at Saint Francis Hospital, outlines simple ways to enjoy the cookout without derailing your health goals.

The main dish

Most barbecues offer hamburgers and hot dogs as the stars of the show. If this is the case, Friedeborn recommends opting for just a burger, which has more protein and less sodium than its highly processed counterpart.

To boost the burger’s nutrition, add some romaine lettuce, tomatoes or sliced cucumbers on top.

“If you’re watching your blood sugar, you could do an open-faced burger, where you take the top of the bun off and leave the bottom. Put some lettuce to help you grip it,” says Friedeborn. “You could also skip the bun entirely and cut your burger into a salad if there’s romaine and tomato around.”

Condiments

Ketchup, mustard, mayonnaise and pickles often have unexpectedly high levels of sugar and salt. Going light on these significantly helps reduce intake.

“It doesn’t mean you can’t have any condiments—it just means don’t load your burger up,” says Friedeborn.

Side dishes

Pasta and potato salads are barbecue side dish staples. Despite their calorie-dense nature, you don’t need to completely avoid them. When it comes to filling a barbecue plate, portion control is key—and a bit of advanced planning goes a long way.

“Before putting your plate together, scope out the whole scene and see what’s available. Think about how you would set up your plate before you even put anything on it. Try to fill half of that plate with veggies, and the other half with a burger and a small portion of a side that you’re excited about.”

Liquid calories

When enjoying time with loved ones in the backyard on a hot summer day, beer, cocktails, sweet tea and lemonade hit the spot. But for someone on a health journey, such beverages come packed with extra calories and sugar. Like building a balanced plate, it’s possible to enjoy drinks you love while sticking to your goals.

Opt for zero-calorie sodas, unsweetened tea or light beer. If you have more than one alcoholic drink, have a glass of water in between each.

Don’t be afraid to bring your own options

For those who are nervous about barbecue offerings and want a little more control over the nutrients of their meal, it’s perfectly okay to bring your own items:

• A veggie burger or some chicken that you can ask to be grilled
• A marinated bean dish or three-bean salad as a side to share
• A jug of unsweetened, zero-calorie iced tea

“You don’t have to bring your whole meal. But if you know that you don’t want to have a hot dog or hamburger, you should feel empowered to bring what works for you, especially if you’re with close friends or family,” says Friedeborn.

Overcoming self-consciousness

Sometimes, it can be hard for others to accept a change in someone’s habits, even if it’s for their wellbeing. Especially for a person who is just embarking on a health journey, they may be the subject of some confusion and questions.

Why don’t you want a hot dog? You love hot dogs!
Why aren’t you drinking?
Don’t you want more of grandmom’s famous pasta salad?

Friedeborn shares some tips and tactics to use in these instances:

• If you’re comfortable, explain that your labs showed high blood pressure/cholesterol and you’re sticking to healthier choices to avoid having to take medication.
• Try the “it-doesn’t-agree-with-me” method by saying something like, “Red meat no longer agrees with my stomach, so I’m opting for a different protein source.”
• If the questions are around alcohol, feel confident in saying that you’re having fun without it.

“It can be hard because people can push you a little bit. But feel empowered by those choices if this is what you want,” says Friedeborn.

The “all-or-nothing” mindset

Even if you go into the barbecue with the intention of making healthy choices, nobody is perfect. Maybe the burgers just looked too good, and you ended up having two. Plus, a few beers. And the veggies were nonexistent.

And that’s okay.

You didn’t “ruin” anything, nor do you need to wait until the start of the next work week to get back on track.

“Never let perfect be the enemy of good. Just do one thing the next day that’s going to help you get back on track. Refocus. It’s one night. It’s not going to disrupt your total patterns. The healthiest people in the world are the ones that eat healthy and engage in healthy patterns most of the time— not all of the time,” says Friedeborn. “Allow for some flexibility in your patterns. You don’t have to follow the strictest plan when you’re at these events. Just try to be more mindful and, out of the options that you have, choose what would be best and still aligned for what you want for yourself.”

Visit Nutrition Counseling for more information on nutrition services at Trinity Health Mid-Atlantic and to make an appointment.