Commentary by Kirsten Kaisner-Duncan, MD, IU Health Physicians Internal Medicine – Zionsville
We wait all year to savor summertime foods – grilled burgers and hot dogs, cold salads and delicious desserts. While foods synonymous with summer taste great, these staples of the backyard barbecue can spoil our efforts to eat healthy. With some pre-planning, there are ways to enjoy seasonal “cookout” foods and maintain a healthy diet.
Look for lower-calorie alternatives – The grocery store snack aisle is full of reduced-fat and lower-calorie potato chips, tortilla chips and crackers. Choose fresh salsa instead of mayonnaise – or sour cream-based dips, or substitute fat-free sour cream and light mayonnaise in creamy dip recipes. These alternatives can also be used in cold side dishes like potato salad and cole slaw.
Load up on fruits and vegetables – High-quality fruits and vegetables are plentiful this time of year, so be sure your picnic buffet includes fresh seasonal selections. Don’t forget melon and berries, which are rich in vitamins and antioxidants. For variety, add sugar snap peas, zucchini sticks and cherry tomatoes to your veggie tray.
Grill healthier choices – As a rule, choose leaner cuts of meat when preparing your outdoor cookout. For beef burgers, opt for ground sirloin or extra-lean ground beef with six to nine percent fat. If you’re grilling steak, buy cuts such as top sirloin, top round or filet mignon – all of which have less fat. For pork, tenderloin is the leanest, and if you’re grilling pork chops, use center cut and trim any fat. Light beef or turkey franks will satisfy hot dog lovers, and for those who like chicken, choose skinless chicken breasts or thighs. Top grilled entrées with reduced-fat cheese and barbecue sauce, which is a lighter alternative to mayonnaise.
Serve healthful seasonal sides – Baked beans, three-bean salads and green salads made with dark greens are great cookout side dishes. Green salads can be spiced up with crunchy vegetables and topped with reduced-fat dressings.
Dive into lighter desserts – There’s still room for dessert – even at a healthy barbecue. Consider light options such as frozen yogurt and fruit, angel food cake or light shortcake.
Here’s to a tasty (and healthy) backyard barbecue. Enjoy!
Kirsten Kaisner-Duncan, MD, specializes in internal medicine. She is a guest columnist located at IU Health Physicians Internal Medicine, 1650 W. Oak St., Ste. 104, in Zionsville. She can be reached by calling the office at 873.8910.
