7 BBQ Tips To Keep Your Health On Point

Summer is here, and that means it’s BBQ and cook out season. Typically, BBQs come with delicious, but not always the healthiest, food. Fried food, desserts, lots of sauce, more desserts, chips, soda, bread, more desserts…get the point? We want you to enjoy BBQs and cookouts! But, we don’t want you to sacrifice your health. Here are some great tips to help you enjoy the BBQ, but not sabotage your health goals this summer.

Tip 1: Fuel Up Beforehand

Before you head to a friendly BBQ, it can be helpful to have something in your belly beforehand, so you don’t eat more than you need or want. Making a shake, smoothie, or snack with Nourify® PLUS is a great way to ensure you’re getting protein, vitamins, and other nutrients before the feast! Some of our favorite Nourify® PLUS recipes are: 

• This peach protein smoothie

• Protein iced coffee (caffeine and protein? Yes, please!) 

• These red, white, and blue protein cake skewers — great for sharing with your friends and family, too!

• This chocolate protein granola is great on top of a yogurt bowl for a pre-BBQ snack.

Nourify® PLUS protein powder is vegan, gluten free, dairy free, and soy free. It’s high in protein (offering up to 20 grams per serving), micronutrients, probiotics, and digestive enzymes to support your digestion, immunity, and overall health. It’s also free from artificial sweeteners, gums, and emulsifiers, offering all the benefits with none of the junk. Giving your body a protein boost before heading to a BBQ can help you stay satiated for longer, and give your body a well-balanced start, helping you make better choices throughout the day. 

Tip 2: Eat Lean Protein and Grilled Veggies

When we think of BBQ, typically traditional meats come to mind like hamburgers, hot dogs, brats, etc. However, there are a myriad of delicious alternatives that pack in the flavor without all the fat and calories. Grilled chicken, pork tenderloin, and flank steak are all great options! 

If you’re avoiding meat or looking for a hearty alternative, marinated Portobello mushrooms are a delicious substitute for steaks or burgers. Obviously, they are not meat. But they have great benefits! They’re high in B-Vitamins, full of antioxidants, high in minerals like selenium and potassium, and high in fiber. Smaller grilled vegetables are also a great side alternative to chips. 

Tip 3: Switch the Condiments

Ketchup, mustard, BBQ sauce, and ranch are some of the most popular condiments, especially for BBQs. Unfortunately, many of the mass-market brands put high fructose corn syrup, dyes, and other unnecessary additives and chemicals into their products. A great way to stay saucy without the yuck is to make your own condiments! Ketchup, BBQ sauce, and ranch are all delightfully easy to whip up, and you can use high-protein options like greek yogurt for ranch. There are also a number of high-quality, organic brands that provide the same delicious condiments without the added ingredients.

Tip 4: Snack on Veggies, Veggies, and more Veggies

Many Memorial Day BBQ’s include side dishes that are full of carbs, fat and calories. While these things are fine in moderation, it’s important to keep that balance in check. Some of our faves side dishes are:

• Cucumber and onion salad

• Quinoa salad

• Grilled corn salad with avocado, tomato and lime

• Fruit salad (especially with a honey lime dressing—YUM)

Tip 5: Drink Up! 

What you choose to drink at a holiday party is just as important as what you’re eating. Traditional sodas and adult beverages can have a negative impact on your health goals. 

If you’re not indulging in alcoholic beverages, sticking to water will keep you hydrated in the hot sun, and allow you to avoid the sugar and empty calories that come with soft drinks, juices and many iced teas. Remember: water doesn’t have to be boring! Bring your refillable water bottle, put in some fresh herbs and fruit. Some great water combos are: 

• Lemon mint 

• Lemon cucumber

• Cucumber mint

• Strawberry mint

• Citrus blend

• Basil peach

You can also grab alternative sodas like OLIPOP, or sparkling waters to liven up your BBQ drink choices.

If you are drinking alcohol, which most of us do on occasion, please drink responsibly of course, and avoid beers with a high carb content or brown liquors that are quite often mixed with sodas and juices. Your best bet is a clear alcohol such as vodka or tequila, as they have less sugar and carbs.

Tip 6: Mind Your Sugar

We all love a good cookie, slice of cake, brownie, or ice cream sandwich. But if you’re opting for healthier options this BBQ season, grab yourself some sliced berries with a dollop of coconut whipped cream. Or grill up some peaches on the grill, and drizzle them with a bit of maple syrup, or these red, white, and blue protein cake skewers. Craving a frozen treat? Try these berry creamsicles! They’re protein-rich and delicious. 

Tip 7: Be Intentional With Your Plate

Something that tends to lead to eating empty calories or getting too full is grazing. Instead of just grazing appetizers or snacking throughout the day, be intentional with what you put on your plate! Grab a balance of vegetables, meats, crackers—anything that will give you a healthy blend of protein, fat, and carbs—keeping your plate colorful and satiating. (Pro tip: don’t stand next to the appetizer or dessert tables while you’re catching up with Aunt Susan or Cousin Eddie. You’ll be more prone to snacking, even if you’re not hungry!). Staying hydrated will also help your body stay full. Another way to ensure you’re not overeating is to use a smaller plate size. It’s a simple switch that gives you the opportunity to be more in tune with your body. 

Happy BBQing! 

Enjoying a BBQ doesn’t have to mean throwing away the goals you’re working toward or the progress you’ve made. You can enjoy the family and friend BBQs this summer, without loading up on empty calories and snacks that are not beneficial for your current lifestyle. So remember: 

1. Fuel up beforehand with a Nourify® PLUS shake, snack, or smoothie

2. Eat lean protein

3. Switch the condiments (or make your own)

4. Snack on veggies

5. Stay hydrated

6. Be mindful of what you’re eating for dessert

7. Be intentional with what’s on your plate

These tips will help you enjoy your BBQ, and stay on track with your goals. Happy eating!