Memorial Day Weekend – Stay on Track While Grilling Out

Memorial Day is the unofficial start of summer, filled with BBQs, outdoor gatherings, and long weekends. It's also a time when health goals can fall by the wayside. But with a little planning, you can fully enjoy the festivities without compromising your nutrition.

Science-Backed Facts:

• Grilled foods can be healthy when done right—lean meats, vegetables, and whole grains are staples of anti-inflammatory diets and promote metabolic health.

• A 2023 study in The American Journal of Clinical Nutrition showed that outdoor social eating often leads to higher calorie intake due to increased portion sizes, alcohol, and distracted eating.

• Processed meats (like nonorganic hot dogs and sausages) are classified as Group 1 carcinogens by the WHO due to their link to colorectal cancer and cardiovascular disease.

Practical Tips:

1. Grill Smarter: Choose chicken breasts, turkey burgers, shrimp, or plant-based patties instead of poor-quality hot dogs. Marinate with olive oil, citrus, and herbs for flavor without sugar.

2. Upgrade the Sides: Swap mayo-heavy potato salads for options like quinoa tabbouleh, grilled vegetable platters, or chickpea salad with lemon and olive oil.

3. Hydrate Between Drinks: Alternate alcoholic beverages with sparkling water or cucumber-mint water. Staying hydrated curbs cravings and supports digestion.

4. Watch the Sauces: BBQ sauces often contain over 10g of sugar per tablespoon. Make your own with tomato paste, apple cider vinegar, and spices.

5. Fill Half Your Plate with Veggies: Grilled zucchini, corn on the cob, asparagus, and bell peppers are flavorful, nutrient-dense, and naturally low in calories.

   
   

Sample BBQ Plate:

• 1 grilled turkey burger (no bun or whole-grain bun)

• 1 cup grilled vegetables

• ½ cup quinoa salad

• Watermelon slices or fruit skewers for dessert

Enjoy Memorial Day without regret by focusing on what makes you feel your best. Nourishing choices can still be delicious and festive.