Navigating Cookouts: Building a Balanced Plate at BBQs
Navigating Cookouts: Building a Balanced Plate at BBQs
As the weather warms up and Memorial Day approaches, the unofficial start of summer means one thing for many of us: cookout season. Whether it’s a backyard BBQ, a picnic at the park, or a potluck with friends, summer gatherings revolve around food. And that’s part of the fun!
What’s on the traditional cookout menu? Think burgers, hot dogs, bratwurst, baked beans, potato salad, pasta salad, chips, and desserts. These foods are tasty, nostalgic, and full of flavor, but they’re often high in starches, fats, and sodium, and low in fiber, produce, and variety. But guess what? You can enjoy cookout favorites and still build a more balanced plate. It doesn’t have to be all or nothing.
Here are some practical, realistic ways to bring balance to your BBQ plate with no food guilt necessary.
1. Start with What You Love – Then Add Variety
If a hot dog or burger is your go-to, enjoy it! Pair it with foods that complement the meal. For example, if you’re having a hot dog, consider skipping the chips and opting for crunchy raw veggies, fruit salad, or slaw. A little balance goes a long way.
2. Explore the Grill Beyond Burgers
Grilled chicken, salmon, shrimp skewers, or veggie kabobs offer leaner protein options with great flavor. You can even try grilling fruit, such as pineapple or peaches, for a fun twist on a side dish or dessert.
3. Bring a Dish You Know You’ll Love (and Feel Good About)
Offer to bring a side you enjoy that adds some balance, like a colorful veggie salad, quinoa tabbouleh, or a fruit platter. This provides a refreshing treat to enjoy and share with others.
4. Think Colorful, Not Just Creamy
A plate full of beige and brown foods (buns, pasta salad, chips, and baked beans) can be delicious, but consider adding some color with fresh produce. This brings fiber, hydration, and variety to your plate. Plus it looks a lot more appealing.
5. Go Half-and-Half
Love the potato salad and the pasta salad? You don’t have to choose—just go with smaller portions of both and balance them with a serving of vegetables or a protein-rich side.
6. Balance Fat with Fiber and Protein
Higher-fat foods are fine in moderation, but adding fiber and protein can help you feel satisfied longer. Consider combining a scoop of beans with grilled vegetables, or pairing creamy coleslaw with grilled chicken.
7. Stay Hydrated, Especially in the Heat
It’s easy to fill up on soda, beer, or cocktails at cookouts. However, sipping water or a low-sugar beverage between alcoholic drinks helps keep you hydrated and can help prevent fatigue or dehydration in the summer sun.
8. Don’t Forget the Fruit
Fruit is often an afterthought at BBQs, but it can be a naturally sweet and hydrating side. Watermelon, berries, grapes, or a citrus salad can hit the spot and balance the meal.
9. Build Your Plate Intentionally
Start with your protein, add a starch or two, and then fill the rest of your plate with veggies or fruit. Thinking about portions (rather than restricting specific foods) can make meals more satisfying and balanced.
10. Enjoy the Food AND the Company
Ultimately, cookouts are about more than just food. Slowing down, savoring the flavors, and spending time with friends and family is part of what makes it a healthy, balanced experience, mentally and physically.
The Bottom Line
Building a balanced plate at a BBQ doesn’t mean skipping your favorite dishes or only eating salad. It means making small choices that help you feel satisfied, energized, and good in your body, and no extremes are necessary. Cookout season should be enjoyable, delicious, and nourishing in every sense.
