How to Make Healthy Choices at Your Summer Cookout

Summer cookouts are a great way to spend time with friends and family. But with all the tasty foods around, it’s easy to eat more salt, sugar, and calories than normal. With a little planning and some simple swaps, you can make healthier choices and enjoy summer favorites. Here are some simple tips to help you stay on track at your next cookout.

If there’s a menu or sign-up sheet, take a moment to plan your meal before the cookout. That way, when you arrive, you won’t be tempted to have a bite of the first thing you see.

Already thinking about dessert? Choose the one treat you’re most excited about beforehand, and skip the rest. Having a plan for what to eat can take the stress out of trying to find healthy options in the moment. Then, you can enjoy your meal without second-guessing your choices.

Is there fruit salad, corn, or grilled veggies on the menu? Fill up on those first! Eating fiber-rich fruits and vegetables first can help you feel satisfied sooner. That makes it easier to pass on second helpings or less healthy sides later on.

There is such a thing as too much of a good thing. Many cookout classics have extra salt, sugar or calories. Take hot dogs, for example, which have lots of sodium. If you like potato chips, stick to having just one hot dog instead of two. That way, you’re not doubling up on sodium.

Craving a slice of apple pie or peach cobbler? Then skip the sugary drinks like soda or lemonade, so you’re not getting a double dose of sugar. The key is to pick the treats that matter most to you and enjoy them without overdoing it.

Some small changes can make a big difference without taking away the fun. Condiments like ketchup and barbecue sauce have more sugar and salt than you’d think. Try using them sparingly. Or, switch to mustard, which has less sugar and is just as flavorful. 

You can also cut back on refined carbs by skipping the bun. Try wrapping your burger or hot dog in lettuce, or pair the protein with a side salad or grilled veggies instead. You’ll get the flavor you love with fewer empty calories.

You don’t have to skip the cookout favorites you love, just make thoughtful choices and have everything in moderation. And remember, it’s not just about one plate. What matters most is your daily habits and how you care for your health over time.