Best and worst foods for your next sizzling cookout
Posted July 05, 2021 by Laura Ilg RD, LD
Nothing says summer like the classic American barbeque: hamburgers, hot dogs and macaroni salad with berry pie for dessert. Cookouts with family and friends are a favorite summer pastime to enjoy good food, the great outdoors and warmer temperatures.
But considering on average a person consumes upwards of 2,000 calories on typical barbeque fare, it’s not a bad idea to switch up this year’s cookouts to include healthier options. Who said cookouts had to be unhealthy to taste good anyways.
Fresh fruits and veggies will brighten up your plate, cut the fat and pack your meal with vitamins and minerals. Plus, homemade sides and condiments will kick up the flavor and add a twist to the classics for memorable gatherings. The key is eating foods that are less processed and closer to their natural states to avoid added sodium, fat and sugar.
Summa Health offers the best and worst foods to eat at your next cookout this season. With these ideas to add more color and nutrients to your plate without compromising on flavor, your backyard barbeque can’t help but go off with a big bang this summer.
Healthy proteins: Why do burgers always get all the attention? Instead, choose colorful chicken kabobs or turkey burgers at your next cookout. You also can use homemade marinade or rub spices on chicken breasts or ribs for added flavor without the calories and added salt.
Another great option is fish. There are good fats in salmon, tuna and trout, such as heart- and brain-healthy omega-3 fatty acids. You can wrap marinated fish fillets in foil with veggies and lemon, or grill salmon burgers. Shrimp skewers are always a hit, too.
If you want to swap out the meat altogether, grill veggie or portabella mushroom burgers.
But whatever you decide, limit your intake of full-fat burgers and hot dogs, which are loaded with saturated fats. If they are a must, choose light or turkey hot dogs and extra lean patties. The key is portion control. Remember, a serving of meat is three ounces, about the size of a deck of cards, so keep your hamburger patties small.
Lower-calorie sides: Swap out potato chips for grilled corn on the cob or veggie kabobs with mushrooms, bell peppers, onions and tomatoes. You also can grill homemade sweet potato, zucchini or asparagus fries.
Just about all your colorful fruits and veggies can be grilled. The trick is to cut them in smaller pieces that will cook evenly and quickly. Brush with healthier oils, such as olive oil, to prevent sticking.
Fruit salads or a colorful bean salad are healthy, flavorful options, too. You also can make your own pasta salad using whole grain pasta and fresh veggies. Just be sure to make your own dressing, such as simply lemon and olive oil, instead of using a store-bought one.
Steer clear of macaroni or potato salad. Mayonnaise-dressed salads can add lots of saturated fat, sodium and added sugars to your cookout. Opt for vinegar-based coleslaws and salads, but if you’re missing that creaminess, try Greek yogurt instead.
All-natural condiments: Simply squeezing a lemon or lime over fish or chicken can add a lot of flavor that doesn’t need salty spices or sugary condiments. Scooping salsa or guacamole on your protein of choice is a refreshing, healthier option, too.
Looking for spice? Instead of using hot sauces that are high in sodium, use chopped chili peppers, a dash of red pepper flakes or homemade dry rubs.
For extra zest of flavor, try fresh herbs. A tomato-basil chicken sandwich is always a hit, or rosemary potatoes are a classic favorite. Adding thyme and lemon juice, or homemade pesto or chimichurri sauce, to fish, steak or chicken is also an excellent choice.
Just be sure to limit the need for barbeque sauce that is loaded with sugar and sodium, and creamy salad dressings that are high in fat. If you’re going simple, classic mustard and ketchup are better choices for your diet.
Healthier buns: Whole-grain buns will complement your healthy feast with extra fiber, flavor and texture. Large white buns, which contain a lot of empty calories and added sugars, are void of many nutrients and fiber.
If you’re brave enough to go bun-free, make lettuce wraps instead for a different take.
Guilt-free desserts: Fresh fruits are great for grilling and make a yummy dessert. When grilling fruits, the natural sugars caramelize in the high heat, giving them extra sweetness and flavor. Pineapple rings, mango spears or peach halves will have your guests begging for more.
Or, dollop some whipped cream on fresh berries with mint leaves, or indulge in homemade fruit pops.
But whatever you decide to cap off the meal, be sure to limit pies, cakes and cookies that are loaded with fat, calories and sugar.
With all these yummy, healthier options, what better way to spend your warm summer evenings with family and friends?
About the Author
Laura Ilg RD, LD
Vitality eNews Sign Up
Receive the Summa Health eNewsletter for the latest health tips, advice and updates.
Thank you for subscribing to the Vitality eNewsletter.
We're sorry, there was an error while processing your request. Please try again.
Related Blogs
Sadly, diabetes is a widening epidemic in this country. The American Diabetes Association (ADA) reports more than 38 million people (about 11 percent of the population) in this country have diabetes — with nearly 95 percent of those cases type 2 diabetes. Plus, about 97 million more are prediabetic.
These are scary statistics. Fortunately, many risk factors for diabetes can be controlled, or modified, by healthy lifestyle choices to reduce your chances of…
“When walking, WALK. When eating, EAT.” – Zen Proverb
Today’s fast-paced, high-tech society can turn eating into a mindless act that takes place very quickly. Instead of taking a moment to pause and enjoy a well-chosen meal, all too often we eat while driving, working, watching television shows or films, or even while scrolling through social media content on our phones or tablets.
Eating while distracted can lead to the development of unhealthy…
Leafy greens sometimes get stereotyped as the soggy and wilted salad sidekick taking up space in our refrigerator’s crisper drawer. But the fact is they’re so much more! These nutritional powerhouses are loaded with vitamins, minerals, fiber and antioxidants that fuel our bodies and minds in countless ways.
Think of Popeye eating his spinach, but instead of only bulging biceps, he’s got strong bones, a sharp mind, radiant skin and a healthy immune…
Are you walking into the gym with a whirlwind of thoughts in your head? Whether it's dinner plans or making it home in time to watch the game, we understand that life can get hectic. But, let's make sure your fitness goals don't get lost in the shuffle. At Summa Health Wellness Center, we're here to help you work out with a purpose and guide you on your journey to becoming a healthier and fitter version of yourself.
1. Discover the Benefits of Our Free Assessments
For new…
‘Tis the season for outdoor endurance sports! While gearing up with the best apparel, shoes and playlist is essential, don't overlook the power of nutrition. Learn how to properly fuel your body with carbohydrates, fluid and electrolytes during endurance activities that last longer than an hour.
Muscle Glycogen: Your Energy Source
Understanding Muscle Glycogen and Energy Utilization
During exercise, your muscles rely on muscle glycogen as a primary energy source. As your…
When it comes to heart health, you’ve probably heard about the foods you shouldn’t eat at summertime gatherings. Ahem, we’re looking at you, typical cookout fare: hamburgers, hot dogs, macaroni salad and pie, which are chock full of saturated fats, added sugars and sodium.
Instead, let’s talk about foods we can and should be incorporating into our summer diet—and throughout the year. Fresh fruits and veggies can brighten up your plate and pack…
When it comes to hydration, it’s a simple rule: Drink eight glasses of water each day, right? Wrong. There is a lot of misinformation surrounding hydration, including this common myth, which can make it difficult to distinguish fact from fiction.
Water is essential for healthy bodies, as we are made up mostly of water. Getting enough water enables our bodies to regulate body temperature, keep joints lubricated, prevent infection, deliver nutrients to cells and keep organ…
Holidays are a time for family fun, celebration and good food! But if you’re not careful, unwanted pounds can quickly sneak up on you.
Sticking to a healthy diet during the holidays is easier said than done, but it’s not impossible. Holiday weight gain is not inevitable.
Summa Health offers 12 ways to make your holidays healthier — without sacrificing the tastes of the season you look forward to year after year. Instead of cutting out your favorite treats…
Fiber is found in fruits, vegetables, whole grains, legumes, and nuts. Fiber has many health benefits, including:
- Playing a role in lowering blood cholesterol
- Helping to control blood sugars
- Aiding in preventing constipation
- Contributing to weight management
According to the Institute of Medicine and USDA, women should aim for about 25 grams of fiber per day, and men should aim for about 38 grams per day, or it is recommended to have about 14 grams for every 1000 calories. …
We’ve been told time and again all fats are unhealthy, multigrain is healthier than white bread and fruit juice is a good replacement for the whole fruit. But, are these facts or myths that have been ingrained in us?
With so much conflicting information, it can be difficult to make the healthiest choices and the unfortunate truth is we often fall victim to food myths.
We might reach for a food commonly believed to be healthy, but in actuality, it could be harmful to…
Are you feeling the pressure to live a heart-healthy lifestyle? You’re not alone.
Heart disease is the leading cause of death for men and women in the United States, according to the American Heart Association (AHA). What’s more, nearly half of all adults in this country are living with some type of cardiovascular disease.
The good news is you don’t have to be a statistic. While genetics do play a role in heart disease, there are several risk factors that can…
Iriel Hopkins and Marlo Schmidt discuss ways in which Summa Health System contributes to a healthier community.
FsoHigh blood sugar can cause gradual, unassuming symptoms that can sneak up on you. Frequent urination and excessive thirst — the telltale signs of type 2 diabetes — are often mild and can easily be attributed to other factors.
In fact, most people don’t even know they have high blood sugar until they’re diagnosed with type 2 diabetes.
Diabetesis a chronic condition that causes glucose (or sugar) levels in the body to rise. The problem is ignoring or writing off the symptoms…
Study after study has shown the positive effects of light-to-moderate physical activity and the negative effects of little or no exercise. Regular exercise is one of the most beneficial (and cost-effective) activities you can do to better your health.
Some benefits include:
- Reduced risk of cardiovascular disease: Stroke and heart diseaseare two of the leading causes of death in the U.S. According to the CDC, just 150 minutes a week of moderate-intensity activity can put…
Reviewed July 2025
Did you know skin cancer is the most common form of cancer in the United States? According to the American Academy of Dermatology, one in five Americans will develop skin cancer in their lifetime, and men 65 or older are twice as likely to develop melanoma — the deadliest form of skin cancer — than women.
As we head into the summer months, most of us know the importance of wearing sunscreen in the hot, blazing sun. But what you may not realize is…
Chances are good at one time or another you have experienced unpleasant symptoms — an upset stomach, diarrhea, nausea or bloating — after eating a delicious meal. Reactions from food are common, but it can be challenging to understand the cause.
Food intolerance can trigger some of the same physical symptoms as a food allergy. But, understanding the difference is vital to your health. Eating a food that your body is intolerant to can leave you feeling uncomfortable, but eating…
Obesity and the need to lose weight is a deeply personal journey. With many new medical options available, it can be difficult to select the best individual approach to be successful with long-term weight loss.
Obesity is the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years, especially in the state of Ohio is alarming, and there is now a growing amount of national attention focused on the problem. In…
With so many celebrations centered on food, it’s easy to lose track of how much we’re consuming — including our sodium intake. In fact, it’s not unusual for a typical holiday meal to meet or exceed our recommended daily value for sodium.
But, what’s all the fuss about? Sodium, or salt, is a mineral that’s essential for life. It’s regulated by your kidneys and is required for nerve and muscle function and maintaining your body’s…
It’s no secret that meatless meals are becoming more popular. While this is certainly not anything new for our vegan or vegetarian consumers, terms like “plant based” and “meat alternatives” are quickly becoming more mainstream. Wildly popular, meatless burgers are even entering the fast food market with Burger King’s addition of the “Impossible Whopper” to their regular menu. But, are veggie burgers actually healthier than a…
Cholesterol is essential for your body — in healthy doses, of course. Cholesterol is a waxy, fat-like substance produced by the liver, which your body needs to build cells and produce certain hormones and vitamin D.
Your body produces all the cholesterol it needs to function. The problem is many people don’t only get cholesterol from their liver. They also get high amounts of…
Too…
The desire to lose weight and the process chosen to go about it is a deeply personal journey. With many new options on the market, it can be tough to understand the best approach to reaching long-term weight loss.
Obesity is now ranked as the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years is alarming, and there is now a growing amount of national attention focused on the problem. It is also important to note that Obesity has been proven to increase the risk for cancer including Colon and Breast cancers. Weight loss is an important cancer risk reduction effort for many patients at higher risk for cancer and a component of cancer survivorship plans as well.
In the last decade or two, protein powders have become increasingly popular among physically active and health-conscious individuals.
Protein powders are concentrated sources of protein — the essential building block for muscle, tissue, bones and blood — made from either animal or plant sources. While whole foods come complete with the essential vitamins, minerals and fiber you require, protein powders are an easy, convenient way to bolster your protein intake when…
Obesity has been deemed a disease of worldwide epidemic proportions. In the United States, obesity directly affects 40% of the adult population and an additional 30% are considered overweight. Obesity is now ranked as the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years is alarming, and there is now a growing amount of national attention focused on the problem.
When talking about obesity, it is very…
Eat healthy. Exercise. Lose the extra holiday L-Bs. These are some of the most common goals many of us try to accomplish each year. But, it’s just about the time of year when these all-too familiar New Year’s Resolutions start to fall by the wayside.
Life can get in the way, temptations arise and we can default to old habits. So this year, let’s try something different. Instead of listing the same goals year after year, let’s put to practice lifestyle…
As a general goal, it is recommended that we get at least 30 minutes of physical activity every day, more if you’re looking to lose weight. However, some people find it hard to carve out those 30 minutes every day. Some may only have time for a short 10-minute workout. So, is it still worth exercising even if it’s only for a few minutes at a time?
Studies have shown that short workouts throughout the day are just as beneficial as long continuous ones.
The holidays can be tough for anyone on a diet with all the celebrating, snacking and treats. Those with diabetes have to be especially careful around the holidays because gaining weight or rising blood sugar could be dangerous to your health.
If you slip into bad eating habits and they extend well into the New Year, you can do long-term damage to your body. Just a little preparation can go a long way towards keeping your weight and blood sugar down – check out these…
This recent weight loss trend places more of an emphasis on WHEN you eat than WHAT you eat (but keep in mind that both are important for success). Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.
Depending on the type of intermittent fasting pattern you choose, your fasting time may be a few hours or a whole day a few times per week. During the fasting periods, you eat either very little or nothing at all.
Here are some of the…
It’s quick, fast, and cheap; it also tastes really good! Americans spend roughly $50 billion on fast food each year. With the availability of food “on-demand” more and more people are opting for prepared foods, whether through a drive thru or delivered to your door.
But have you ever felt not-so-great after eating fast food--maybe a little tired or bloated? Did you notice you became hungry again pretty soon after eating? That’s because although most…
The sweeter things in life are present at most celebrations...weddings, birthdays, work promotions, new baby, office parties...you get the idea. But if you are like many Americans trying to cut back on your refined sugar intake for health reasons and/or weight management, you may think opting for sugar replacements might be a healthier choice.
When it comes to real sugar (sucrose) versus artificial sweeteners, like the ones found in diet sodas and ‘zero-calorie”…
According to the American Psychiatric Association, eating disorders affect millions of Americans, mostly women between 12 and 35 years old. There are three main types of eating disorders: anorexia, bulimia and binge eating disorder (BED). The focus of this blog post will be on BED.
BED is the most common eating disorder in the US. It can be characterized by recurring episodes in which large quantities of food are consumed (more food than most people would consume over the same…
Most of us know that too much sugar is not good for our overall health. But what you may not know is that growing research is showing what’s bad for the body may also be bad for the brain.
A recent study published in Scientific Reports found that a group of men between 35 and 55 who consumed more than 67 grams of sugar daily from sweetened foods and beverages were more likely to develop anxiety, depression, and other common mental disorders after 5 years, compared with men with a lower daily sugar intake. In no way does this imply that excess sugar causes mental disorders in the general population; rather this was a select study which also found no similar correlation for the women who participated in the research.
Paleo, keto, macros, carbs, complex carbs, clean eating, plant-based...we could keep going but I think you get the idea. With so many buzzwords out there, it can be difficult to analyze which ones would be a good addition to your weight loss journey or can help maintain a healthy lifestyle. Let’s explore one of these nutrition buzzwords: Macros.
Macros are short for macronutrients. These nutrients include protein, carbohydrates and fats and make up the caloric content of food.
Atkins, paleo, low-carb, no carb, how do you choose? If weight loss is a priority for you, or if you are just looking to eat healthier, there is an abundance of diets, meal plans and fads out there.
But what exactly are carbohydrates (carbs) and why are some of them so “bad” for us? Below is a breakdown of the types of carbohydrates, what they do to our bodies, which ones we can eat and those to avoid.
When you think of February, you may think of Valentine's Day, chocolate and flowers. February also marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. Heart disease is the leading cause of death for men and women in the United States. But the good news is it's also one of the most preventable.
Making heart-healthy choices, knowing your family health history and the risk factors for heart…
Medical Nutrition Therapy or Nutrition Education?
Obesity currently affects 34% of all Americans. It contributes to many other conditions, including Type 2 Diabetes, GERD, Sleep Apnea, Hypertension, Hyperlipidemia, Joint Disorders, and a variety of cancers. Improving or eliminating obesity often can improve or cure these conditions, including Type 2 Diabetes.
A registered dietitian can approach obesity through either medical nutrition therapy or nutrition education.
Medical…
We eat for many reasons beyond hunger, which is why learning to eat mindfully helps you maintain or even lose weight if desired. As we celebrate Healthy Weight week this week, here are ten tips that provide some food for thought.
1. Reject the Diet Mentality.Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet…