Healthy Summer Backyard Feasts

Healthy Summer Backyard Feasts

How to Turn Your Backyard Cookout into a Healthy and Delicious Feast

Who says a backyard cookout has to be loaded with fat and sugar? With a little creativity and some simple swaps, you can transform your outdoor gathering into a healthy and delicious feast. Lona Sandon, an associate professor in the clinical nutrition department at UT Southwestern Medical Center in Dallas, shares some valuable tips on how to make healthier choices without sacrificing flavor.

Build-Your-Own Taco Salad Bowls

One great option for a healthier cookout meal is to offer build-your-own taco salad bowls. Start with a base of mixed greens, baby spinach, and arugula. Add toppings like drained and rinsed canned black beans, diced avocado, black olives, fresh pico de gallo, and reduced-fat shredded sharp cheddar cheese. Instead of a fried shell, opt for corn tortillas for a lighter, yet still flavorful, twist.

Grill Smart

When it comes to grilling, selecting lean meats is key. Choose low-fat lean ground beef (90% or higher) or chicken breasts as your main protein. For toppings, offer lettuce leaves, dill pickles, sliced onion, tomato, and avocado. Fill half of your plate with vegetables or fruit, such as mixed berries or fresh-cut watermelon, to balance out the meal.

Healthier Swaps for Your Favorites

Lona Sandon provides additional tips for making your cookout favorites a little healthier. Here are some smart swaps:

Wings

Instead of deep-frying chicken wings, remove the skin and bake or grill them. You can also try grilling chicken pieces instead of traditional wings. For dipping, swap out high-fat options like ranch dressing for low-fat sour cream or plain Greek yogurt. Add your favorite hot sauce for some extra kick.

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Barbecue

When it comes to barbecue sauces, opt for vinegar-based ones that are lower in added sugars. Lean meat cuts like sirloin or skinless chicken or turkey breast are healthier grilling options. Explore new flavors by serving your barbecue alongside grilled vegetable kebabs with zucchini, yellow squash, cherry tomatoes, purple onion, and sweet potato, instead of the traditional potato salad.

Ribs

For a healthier rib option, choose leaner beef ribs instead of pork. Consider baby back ribs instead of regular ribs. If you’re feeling adventurous, try wrapping brisket in lettuce leaves or adding it as a topping to a salad for a unique and flavorful twist.

Burgers

When shopping for ground beef, look for the leanest option available. Alternatively, swap out beef for lean ground turkey, tuna, salmon, or a black bean veggie burger. Experiment with different spices and rubs to add flavor without adding extra calories.

Hot Dogs/Bratwurst

For a healthier alternative to traditional hot dogs or bratwurst, opt for lean, all-beef, turkey, or soy franks. These options have less saturated fat and fewer calories. Serve them on wheat buns or corn tortillas for a healthier grilled meal.

By making these simple swaps and being mindful of your ingredient choices, you can transform your backyard cookout into a healthy and delicious feast. Remember, healthy eating doesn’t mean sacrificing flavor. Get creative and explore new flavors to make your next cookout a memorable one.

For more information and additional diet swaps, visit the American Diabetes Association website.

QUESTION: According to the USDA, is there a difference between a “portion” and a “serving”?

Answer: No, according to the USDA, there is no difference between a “portion” and a “serving”.