BBQ Reimagined: How to Grill Up Healthier Meals By A Dietitian

Here are some of my favourite tricks to add more nutrients, to a meal that packs quite the punch!

1. Start with Leaner Proteins: When it comes to BBQ, burgers, hot dogs, and sausages are often the go-to items – but these meats tend to be higher in unhealthy fats and calories.
   • To make your BBQ healthier, choose leaner proteins like chicken breasts, turkey burgers, or even shrimp skewers. Not only will you reduce your calorie intake, but you’ll also get a boost of protein which can help keep you feeling full and satisfied.
2. Add More Veggies: Vegetables are a great way to add flavor and nutrition to your BBQ without piling on the calories.
   • Grilled veggies like zucchini, bell peppers, and eggplant are delicious and low in calories, while leafy greens like kale and spinach can be used as a base for salads or sides.
   • You can even get creative and grill up fruits like peaches or pineapples for a sweet and healthy dessert option.
   • Make your own hidden vegetable burger patties. Grated zucchini, carrot,s or finely diced mushrooms work really well!
   • Reap the many benefits of cruciferous vegetables! These guys decrease the risk of cancer, improve hormonal balance, helps your liver out during the detox process, and many other pros!
     • For a quick swap that throws a little funk into the mix: opt for arugula instead of lettuce
     • If you’re a spicy food lover, or you dig trying new flavours: use wasabi or horseradish or kimchi as condiments
3. Choose Healthier Sides: Potato chips and mayo-heavy potato salad may be BBQ staples, but they can also be calorie bombs.
   • To keep your sides healthy, swap traditional chips for air-popped popcorn or homemade kale chips, and opt for healthier salad choices like quinoa or bean salads.
   • For a refreshing alternative to sugary drinks, try infused water with fresh fruit or herbs.
4. Don’t Overdo it With Sauces: BBQ sauces and dressings can be loaded with sugar and unhealthy fats, so it’s important to use them sparingly.
   • Stick to homemade sauces using fresh ingredients like mustard, honey, or apple cider vinegar, and avoid bottled sauces that have a lot of added sugars and preservatives.
   • You can also try using herbs and spices to add flavor without adding calories.
   • Try hummus as a condiment! It’ll add fibre, magnesium, folate, potassium, and selenium – what a simple nutrient infuser!
5. Practice Portion Control: At BBQs, it can be easy to overindulge in tasty foods – but practicing portion control can help you stay on track with your health goals.
   • Use smaller plates and bowls, and focus on filling them up with nutrient-rich foods like lean proteins and vegetables. If you’re still hungry, you can always go back for seconds – but a smaller portion size can help you avoid overeating.
6. Add Omega-3 Fats: A mashed avocado or guacamole should be a condiment of choice!
   • Plus, it can add a Southwestern flair to a regular ole burger patty.
7. Make Better Swaps For Your Blood Sugar:
   • Switch a white hamburger bun for a sourdough bun which is a low glycemic index carbs (meaning it won’t spike your blood sugar compared to white bread products)
8. Experiment With Plant-Based BBQ Options:
   • Options like a black bean or mushroom burger are delicious as can be!
   • Try adding tofu to your kebabs instead of meat!