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FOREVER FIT
Last weekend some of our family and friends celebrated a birthday with an outdoor barbecue.
As I filled my plate with a grilled hamburger and condiments, baked beans, potato salad, coleslaw, fruit salad, and fresh fruit, I realized most outdoor grilled meals often contain both healthy and notso- healthy options. Here are some tips to help you make your outdoor grilling both delicious and nutritious.
1. Choose Lean Proteins
One of the simplest ways to make your grilling healthier is to opt for lean proteins. Instead of fatty cuts of meat, choose options like chicken breasts, turkey burgers, or fish. These proteins are lower in saturated fats and calories, making them better for your heart and waistline. For those who prefer red meat, select lean cuts like sirloin, tenderloin, or flank steak. Trimming visible fat before grilling can also reduce the fat content.
2. Marinate for Flavor and Health
Marinating your proteins not only adds flavor but also has health benefits. Use marinades that are rich in herbs, spices, and acidic ingredients like lemon juice, vinegar, or yogurt. These ingredients help tenderize the meat and create a protective barrier against carcinogens.
3. Incorporate Plenty of Vegetables
Vegetables are a fantastic addition to any grilling session. They are low in calories, high in fiber, and packed with essential nutrients. Grilled vegetables like bell peppers, zucchini, mushrooms, and asparagus not only add color and variety to your plate but also offer numerous health benefits.
Brush them lightly with olive oil, season with your favorite herbs, and grill until they are tender and slightly charred. You can also create vegetable kebabs for an easy and fun way to grill a variety of veggies at once.
4. Practice Portion Control
Portion control is key to maintaining a healthy diet. Serve smaller portions of meat and pair them with generous servings of grilled vegetables and whole grains like quinoa or brown rice. This balance ensures you get a variety of nutrients without overloading on calories. Using smaller plates can also help control portion sizes and prevent overeating (this is my favorite tip for both outdoor grilling and normal eating).
5. Use Whole-Grain Buns and Sides
If you’re grilling burgers or hot dogs, choose whole-grain buns instead of white buns.
Whole grains are higher in fiber, which aids digestion and keeps you feeling full longer. When it comes to sides, swap out mayonnaise- laden salads for lighter options. Consider a quinoa salad with fresh herbs and lemon dressing, a tangy coleslaw with a vinegar-based dressing, or a refreshing fruit salad.
6. Be Mindful of Condiments
Condiments can quickly add extra calories and unhealthy fats to your meal. Reduce the amount of sugary sauces and opt for homemade versions where you can control the ingredients. Fresh salsa, guacamole, Greek yogurt, or a squeeze of lemon juice can add flavor without the extra calories.
7. Use a Meat Thermometer
Ensuring your meat is cooked to the right temperature is crucial for both safety and flavor.
Undercooked meat can harbor harmful bacteria, while overcooked meat can be dry and unappetizing. Use a meat thermometer to check the internal temperature of your meats.
8. Stay Hydrated
Drink plenty of water to stay hydrated and avoid sugary or alcoholic drinks that can add unnecessary calories. If you want a flavorful alternative, try infusing water with fresh fruits, herbs, or a splash of natural fruit juice.
9. Clean Your Grill Properly
A clean grill is essential for both health and taste. A dirty grill can harbor bacteria and cause food to stick, making it difficult to achieve that perfect sear. Before and after grilling, scrub the grates with a wire brush and clean with warm, soapy water.
Bonus tip…don’t forget your sun protection for you and your little ones.
So, fire up the grill, gather your loved ones, and savor the flavors of a healthier BBQ season!
MICHAEL MARTIN JR. IS A WORLD RECORD HOLDING POWERLIFTER AND AUTHOR OF “REAL QUESTIONS UNREAL RESULTS: Rants, Insights, and Lessons Learned from an Overeducated Underachiever, Chronic Procrastinator, Retired Military Veteran, Cowboy, and World Champion Powerlifter.”
