How to Make Healthier Meals on the Grill

For millions of people, grilling is a way of life. But unfortunately, some of our favorite dishes on the grill lack nutritive substance or are otherwise unhealthy for us. With a few strategic changes, you can start cooking healthier, more nutritious meals on your grill.

So how do you do it?

What Is “Healthy”?

First, we have to address the ambiguity of the word “healthy.” Health and nutrition are both very complex topics; while we have lots of scientific evidence to show that certain types of foods and nutrients are more beneficial than others, there’s still a lot we don’t understand about these topics. On top of that, each individual’s physiology is unique, so a good diet for one person isn’t necessarily a good diet for another.

Still, there are some generalities that we can use to determine whether dishes are sufficiently healthy. Ideally, we want meals that are relatively low in calories, so we’re less likely to overeat and gain weight. We also want meals that keep our blood sugar appropriately balanced, reducing the risk of disorders like diabetes.

And of course, we want meals that are nutritious. Foods that supply us with vital nutrients are much better for us than foods that don’t provide us with much of anything, aside from calories. Humans require a mix of complex carbohydrates, proteins, and fats to live and thrive; we also require a wide array of micronutrients, such as vitamins and minerals. In our pursuits, we’ll be prioritizing foods that provide adequate combinations of these nutrients.

Preparing the Area

You can make a wider array of healthy dishes if you have the right equipment. With a fully functional outdoor grill, some accessories (like side burners), and an assortment of utensils and tools, you’ll have more freedom and flexibility in what you prepare.

In addition, it’s a good idea to remain open minded and try to experiment. Grill with some foods you’ve never tried before and tinker with recipes you ordinarily wouldn’t consider.

How to Make Healthier Meals on the Grill

These strategies can help you make healthier meals on the grill:

·       Include more veggies. Most vegetables occupy the higher echelons of conventionally “healthy” foods. Vegetables are typically very low in calories, high in complex carbohydrates, and high in an assortment of vitamins and minerals. Green vegetables are generally safe bets, so consider adding asparagus, Brussels sprouts, broccoli, and similar vegetables to the mix. Starchy vegetables like corn are solid, but tend to be higher in calories and simple sugars. Consider serving a side salad in addition to whatever else you grill.

·       Rely on different fats. Saturated fats, which typically come from animals, are typically worse for your health than unsaturated fats, which typically come from plants. Simple adjustments, like using olive oil instead of butter, or using avocado as a substitute for mayonnaise, can help you shift the fat balance in your favor.

·       Cut back on refined carbs. We all want burgers and hot dogs on buns. However, white buns and breads are examples of refined carbohydrates, which aren’t very good for us generally. Consider swapping them out for whole wheat or avoiding these extra carbohydrates altogether.

·       Serve smaller portions. One of the easiest ways to maintain your weight and improve your health without eliminating your favorite foods is to reduce your portion sizes. Consider serving just a bit less than you ordinarily would.

·       Ditch the sloppy sides. Some common grilling sides are notoriously unhealthy for us. For example, take potato salad. It’s very high in calories, it’s dense with simple carbohydrates, it contains many saturated fats, and it doesn’t have much nutritional value. Consider skipping these and substituting something more nutritious.

·       Season and slather strategically. Dousing meat in BBQ sauce and coating hot dogs in ketchup are common, but they add a lot of sugars and calories. Consider seasoning more strategically, with flavor additions that don’t add unnecessary sugars.

·       Be mindful of desserts. Speaking of sugar, exercise caution with desserts. Desserts tend to be high in calories and low in nutritive value, so reduce your portion sizes accordingly.

·       Diversify. A healthy diet is a balanced, diversified diet. There’s nothing wrong with periodically eating junk foods, as long as you do it rarely and as long as you’re consuming other good foods as well. Balance your nutritional intake and your health by cooking and serving a wide variety of different foods.

Living a healthier lifestyle doesn’t necessarily mean avoiding food you love or exclusively eating foods you don’t like. Instead, it’s about making thoughtful and deliberate decisions to minimize unhealthy intake and maximize healthy intake. You can still eat your favorite foods in moderation – and you might be surprised to find some new favorites along the way.