This upcoming weekend is a time that everyone gets together with family and friends to celebrate summer, fireworks, good company, and most importantly freedom.

Although it is always a great time, we are sometimes faced with unhealthy food choices at these gatherings. Being surrounded by burgers, hot dogs, BBQ chicken, BBQ ribs, potato salad, macaroni salad and endless desserts isn’t easy and can easily throw you off track.

A big question that has been asked is “How do I survive? “

Although you do have the urge to indulge, below are some healthy tips to keep you right on track:

-Best choices of meat this weekend are fish, lean beef, turkey, and chicken. Condiments are okay, but remember to not overload as most are loaded in sugar (and often high fructose corn syrup) and sodium. Being out in the sun and heat can often lead to water retention and a feeling of bloat and a sodium overload from salt and marinades can make you feel even worse!

-Remember portion sizes when loading up your plate- so even though it may look and smell delicious, you can always go back up for seconds!  Start with your protein then add veggies and then a starch and eat in that order so if you find you aren’t hungry by the end you don’t end up missing out on the most essential nutrients…the protein and veggies.

-If you decide to have a burger, try it with a whole wheat bun! If you are unsure whole wheat buns will be at the party, offer to bring them with some lean beef or turkey burgers!

-Try staying away from the Mayonnaise based Macaroni and Potato salads., try some healthier alternatives such as whole wheat pasta salad with a light balsamic dressing or even using some plain greek yogurt as your creamy base instead of mayo.

-If you have a sweet tooth, lean towards fresh fruits such as watermelon, berries, and peaches. Peaches are amazing on the grill as a dessert!

If you are attending a cook-out and would like to bring a healthy dishes, below are some ideas that will be delicious and most importantly, healthy!

Main Dishes for the Grill:

-Lean Turkey Burgers

-Lean Beef Burgers

-Chicken Breasts

-Chicken and Shrimp Skewers with Onions and Peppers,

-Shrimp

-Fish: Salmon, Cod and Haddock (remember Cod & haddock cannot go directly on the grill by itself, put some foil down- it is too delicate!)

Side Dishes:
-Sweet Potato Salad

Subsitute Sweet Potatoes for regular potatoes. Instead of Mayonnaise try substituting the recipe with Plain Greek Yogurt or light Mayonnaise will still be creamy, but will have no fat! Season with salt, pepper, green onions and some fresh thyme.

-Whole Wheat Pasta Salad

Load the salad with Broccoli, Red and Yellow Peppers, Red Onions, Plum Tomatoes, and Black Olives and bring Balsamic Vingerette on the side or make your own by mixing balsamic vinegar, honey and a little olive oil with some spices.

- Fresh Vegetables
Something as simple as just fresh vegetables can be a huge hit at a party. Good choices are Tomatoes, Carrots, Celery, and Red and Green Peppers. Or load up the grill with asparagus and some zucchini or summer squash strips. Try staying away from the Cream Cheese based dips and bring Hummus or Seasoned Plain Greek Yogurt (season with fresh herbs) or Greek Yogurt Tzatziki sauce instead!

- Simple Tomato and Basil Salad
Fresh sliced Tomatoes or Plum Tomatoes tossed with Fresh Basil and Balsamic Vinegar.  If you would like, add fresh mozzarella or parmesan cheese.

-Grilled Vegetables

Good options are asparagus, broccolini, peppers, onions, and squash. These can be put on the grill in large halves or can be sautéed with a grill sauté pan.

Desserts:

- Angel Food Cake with Berries
Angel Food Cake is a light and healthy option for anyone with a sweet tooth. This dessert is not heavy, so is perfect for outdoor desserts.

- Fresh Fruit
Fresh fruit will always be a huge hit. Good options are Watermelon, Blueberries, Strawberries, Cantaloupe, Honeydew, Mangoes and Pineapple.

-Grilled Fruit
The best fruit for this is pineapple and peaches. These must be thick and on the grill for only 5 minutes just to get some grill marks. The smokiness of the grill with the sweetness of the fruit is delicious. Serve with Natural Vanilla Ice Cream (optional).

-Frozen Yogurt
This is a good alternative if you have the urge for Ice Cream and are trying to be good. Top it with fresh berries!

Alcoholic Beverages:

Try to be mindful of the consumption of alcoholic beverages this weekend. No matter what you are drinking: wine, beer or liquor try to limit yourself. These drinks are loaded with calories. If you need to set a number to limit yourself so you will be able to stick to your goals, then do this!

This weekend is suppose to be a time to relax and spend it with friends and family and enjoying each others company! While you are celebrating this weekend, just remember a few things:
- Grilling is one of the healthiest cooking methods!

- Everything is okay in Moderation!

- Keep in mind portion sizes and be mindful of what you are eating, taking your time to eat and enjoy it is the best way to have the brain realize you are eating and be satisfied so you don’t crave more or eat unconsciously.

Envision your goals and remember that you are in charge of what goes in your mouth or not and that will lead to success in the end!

I hope you all have a great weekend!

Stay Healthy!
Janelle Nicolo, CPT & Sarah Polny MS, DTR

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