By: Paige Valentik MPS, RD, LDN

Happy post-fourth-of-July-Sunday! Spend the day recovering as you may have overindulged in food AND adult beverages. From grilled burgers to buttery corn on the cob and an array of desserts, it’s easy to leave those backyard BBQs feeling like you went a little overboard. But don’t worry—you’re not alone. The good news? Summer is far from over, and that means more opportunities to enjoy outdoor gatherings and feel good doing it.

Here’s how to navigate BBQ season with health in mind—without giving up the foods you love:

1. Lighten Up the Grill

Grilled foods can be incredibly healthy—if you choose the right options. Instead of traditional burgers and hot dogs, try:

• Grilled chicken breasts or salmon fillets
• Veggie skewers with zucchini, mushrooms, bell peppers, and cherry tomatoes
• Turkey burgers or plant-based patties as leaner alternatives

Marinate with olive oil, citrus, and herbs instead of sugar-laden sauces to keep flavors fresh and clean.

2. Rethink the Sides

Side dishes are often where calories creep in. Trade mayo-heavy potato salad and creamy coleslaw for:

• Grilled corn with lime and chili powder
• Watermelon and feta salad
• Quinoa or orzo salad with olive oil and fresh veggies
• Baked sweet potato wedges

These swaps are just as satisfying but offer more nutrients and less regret.

3. Mindful Portions and Balance

No need to skip dessert or deny yourself that second helping of grilled chicken. Just be mindful:

• Use a smaller plate to encourage reasonable portions
• Fill half your plate with veggies before adding meats or carbs
• Eat slowly—give your body time to register fullness

4. Stay Hydrated and Skip the Sugar Bombs

Sugary drinks and cocktails can add up fast. Try:

• Sparkling water with fruit slices
• Iced herbal teas
• If drinking alcohol, alternate each drink with water and go for lighter options like wine spritzers or spiked seltzers

5. Bring a Dish You Feel Good About

Not sure what will be served? Bring a healthy option you want to eat. That way, you’re guaranteed at least one dish that fits your goals—and others will likely thank you for it!

The summer BBQ season is meant to be fun, not stressful. With a few tweaks and mindful choices, you can enjoy every cookout while still feeling your best!