As the weather warms up, North Texans flock to the great outdoors — many of which gather around a grill or BBQ to enjoy all that summer has to offer. But while traditional cookout fare often leans towards heavy meats, creamy salads, and sugary treats, there are plenty of ways to lighten up your spread without sacrificing flavor or fun. That’s why we spoke with Marlene Rowan, a clinical dietitian on the staff at Texas Health Plano, to answer our burning questions about how to lighten up your favorite recipes and what to be mindful of the next time you attend a summer cookout. 

Lightening Up Cookout Classics

Whether you're hosting or attending a cookout, here are some tips to help you navigate the menu with health and mindfulness in mind.

Choose Lean Proteins

Cookouts can be very meat-centric. It’s hard to walk or drive through a neighborhood on a summer weekend without smelling charcoal and grilled meat. But although tasty, red meat contains a high amount of saturated fat. A standard quarter-pound serving of 80/20 hamburger meat contains six grams of saturated fat, while one hot dog contains 4 grams of saturated fat, and that’s before you add other toppings high in saturated fat like cheese, chili, mayonnaise and bacon.

Eating foods high in saturated fats can raise the level of cholesterol in your blood, which also raises the risk of heart disease and stroke. The American Heart Association suggests limiting your saturated fat intake to about 13 grams per day for the average 2,000-calorie diet.

Rowan suggests opting for lean cuts of meat like chicken breast, turkey burgers, or fish for grilling. These options are lower in saturated fats and calories compared to fattier cuts like ribs or sausages.

“My favorite protein this time of year is a cedar-planked grilled salmon with a fresh pineapple salsa served on top,” Rowan says. 

Additionally, you can marinate proteins in citrus juices or herb-infused olive oil, or use meat-rubs for extra flavor without added calories.

Some recipes Rowan loves include:

Spiced onion and garlic rub:

• 1teaspoon ground paprika
• 1 teaspoon onion powder
• 2 tablespoons mustard seeds
• 1 tablespoon chopped fresh parsley
• 1 minced garlic clove
• ½ teaspoon black pepper 

“Great on BBQ meat or vegetable kababs,” she explains.

Herby lemon marinade:

• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 2 teaspoons chopped fresh thyme
• 2 minced garlic cloves

“Great on chicken!” Rowan adds.

Rowan recommends being mindful of any added salt, as well. If you want to add salt to any of the recipes above, or your own, reduce the amount to ¼ teaspoon.

“One teaspoon of salt contains 2,325 mg sodium,” she explains.  “A restricted diet should be limited to 2,000 mg sodium or less daily.”

Load Up on Veggies

While nowadays we have access to seasonal fruits and vegetables all year round, eating produce within its season guarantees peak taste and freshness, along with the added benefit of it being a bit cheaper due to its abundance. Summer has some great fruits and vegetables that you can take advantage of at your next cookout.

Grilled vegetables are not only delicious but also nutritious. Skewer some bell peppers, zucchini, mushrooms, and cherry tomatoes for a colorful and healthy addition to your cookout spread. You can also grill corn on the cob or asparagus for a seasonal twist.

“Keep in mind that some vegetables take longer to cook, so pairing them together on the skewer for cooking is important,” Rowan explains. “For example, cook softer vegetables together such as asparagus, eggplant, mushrooms, peppers, and onions. Vegetables which take longer to cook would be carrots, corn, potatoes, butternut squash, and Brussels sprouts.”

Don’t leave out the fruits, as well! Many fruits can be grilled, with the added bonus of gaining some nice caramelization of their natural sugars, making them feel almost like an indulgent treat. Some fruits that do well on the grill are bananas, peaches and pineapple.

“If you’re not grilling, you can still prepare a bowl of fresh cut-up fruit and a platter of raw vegetables,” Rowan adds.  “These will be low sodium, low calorie, and essentially fat-free.”

Rethink Side Dishes

Swap out calorie-laden sides like creamy potato salad or mayo-heavy coleslaw for lighter options. Consider making a fresh salad with mixed greens, cucumbers, and cherry tomatoes tossed in a vinaigrette dressing.

“One of my favorite healthy side dishes is called Cowboy Caviar,” says Rowan. “It is gluten-free and vegan.”

Cowboy Caviar:

• One can of black-eyed peas or black beans, drained and rinsed
• One can of sweet corn, drained
• One pint of cherry tomatoes or 3-4 chopped Roma tomatoes (Can add extra flavor with a can of Rotel)
• One red onion, chopped
• One bell pepper, chopped
• One jalapeño, chopped (can be de-seeded for less heat or omitted)
• ½ a lime, juiced
• 1 tablespoon cumin
• Optional: Cilantro and or parsley

Mix all ingredients together and serve chilled or at room temperature. Rowan recommends serving alongside sodium-free corn tortilla chips.

Rowan also loves hummus with pita chips, whether homemade or store-bought, and tossing together some chopped vegetables with vinaigrette.

Mindful Beverage Choices

Staying hydrated is important no matter the season, but when it’s hot outside, there’s no better time to put hydration as a top priority.

“During the summer months, focus on staying hydrated,” Rowan says. “The best way to do that is to drink water. Eight to 10 cups a day is a good number. During the summer, you may want to up that amount especially if you’re active or spending time outside.

If you're craving something fruity, opt for homemade fruit-infused water or unsweetened iced tea. Rowan suggests infusing water or tea with:

• Sliced strawberries, lemon slices, and mint
• Orange and lime slices
• Apricot, raspberries, and mint
• Strawberry and pineapple
• Peach, plum, and mint
• Cucumber, lemon and celery

We know that summer cookouts and an ice-cold adult beverage can sometimes go hand-in-hand. However, Rowan suggests limiting your alcohol consumption to a couple of beverages, while always ensuring you’re rehydrating with water in between drinks.

Choose Whole Grains

An easy switch can be swapping out white buns or bread for whole-grain options. Whole grains provide more fiber and nutrients, keeping you feeling fuller for longer and aiding in digestion.

But whole grains don’t have to be limited to bread. Try swapping out refined pasta for whole grain pasta in your pasta salad, or try your hand at making a quinoa salad as a side dish.

“This summer, I’m excited to try some new salads with quinoa,” Rowan says. “One recipe I found has quinoa, diced red onion, grilled corn cut off the cob, basil, feta cheese, fresh sliced peaches, and avocado. I will make a vinaigrette with olive oil, lemon juice, golden balsamic vinegar, honey and garlic to go along with it.”

Mindful Eating at Cookouts

Portion Control

It's easy to overindulge at a cookout with so many delicious options available. When push comes to shove, we know the laid-back vibe summer emits can really sway our food choices, even if we typically eat healthy throughout the rest of the year. 

Rowan recommends keeping portion control at top-of-mind. One trick she likes to use is called “The Plate Method.”

“Try serving yourself ½ the plate with vegetables, ¼ with meat, and ¼ with a starch, such as pasta salad, quinoa, potato salad, bread or fries,” she explains. “Eat slowly and pay attention to your body's hunger cues. If you’re feeling full, this is a cue to stop, instead of eating until you’re stuffed. This can not only make you feel better, but also help reduce overconsumption of calories.”

Take your time to enjoy each bite and savor the flavors of your food. Eating slowly allows your body to register feelings of fullness, preventing you from overeating. Engage in conversation with friends and family between bites to prolong the meal and give your brain time to recognize when you're full.

Practice Moderation with Treats

It's okay to indulge in your favorite cookout treats in moderation. If there's a dessert you can't resist, allow yourself a small portion and savor it slowly. Remember that it's about balance, and one indulgence won't derail your healthy eating habits.

A lighter dessert Rowan recommends is a build-your-own fruit parfait.

“Set out bowls of chopped up fresh fruits, cubed angel food cake, Greek yogurt and fat-free whipped cream, and let your guests pick and choose their ingredients, making their own parfait,” Rowan says. “Or use all these ingredients and make a layered dessert in a trifle dish. One of my favorite trifle recipes is layering sliced kiwi, sliced strawberries, angel food cake and yogurt mixed with light or fat-free whipped cream.”  

By incorporating these tips into your summer cookout routine, you can enjoy delicious food while supporting your health and well-being. Whether you're grilling in your backyard or attending a gathering with friends, make mindful choices that nourish your body and soul. Cheers to a happy and healthy summer season!