Prepare for a healthy BBQ: Your pre-event checklist

A cookout can be a great way to enjoy good food and fresh air. But if you’re not prepared, the hot sun and indulgent foods can wear you out. Here are five simple tips to help you get BBQ-ready and enjoy the day from start to finish.

Before you make your plate, take a minute to look at the options. Choose one or two treats you’re most excited about, and fill the rest of your plate with healthier options. Planning ahead can help you feel more in control and make you less likely to grab whatever food’s in front of you out of habit or hunger.

Have some vegetables, fruits, or lean protein as an appetizer. This could be a fruit salad, grilled veggies, or chicken. Fiber and protein help you feel full and satisfied, which can prevent you from overeating heavier, higher-calorie foods later.

Bring a water bottle and choose water or unsweetened tea instead of soda or lemonade, especially if you’re planning to have dessert. Sugary drinks add a lot of calories and sugar, without any additional nutrients. Choosing water helps balance your meal and keeps you hydrated in the heat.

Find a shaded spot to sit, wear light colored clothing, and take breaks out of the sun when you can. Older adults are more likely to become dehydrated or overheated. Staying cool helps prevent dizziness, fatigue, and heat-related illness.

Put on sunscreen with at least SPF 30 before you go outside. Make sure to cover your face, neck, arms, and any other skin that’s showing. If you’re outside for a while, reapply it every couple of hours. Sunscreen helps protect your skin from sunburn and damage, which is extra important as skin gets more sensitive with age.

Warm weather can cause food to spoil faster, which raises the risk of food poisoning, especially for older adults. Stick to foods that have been kept cold, and avoid anything that’s been sitting out for more than 1–2 hours, especially in the sun. Be extra careful with items like potato salad, cut fruit, and anything made with dairy or eggs. 

From choosing your food wisely to staying cool and safe in the sun, these simple tips can help you enjoy your summer gatherings while feeling your best.