Summer is the season of sunshine, outdoor gatherings, and of course grilling. Cookouts are a great way to bring people together to enjoy warm weather and delicious food. But while grilling is a summertime staple, it can also be a source of excess calories, saturated fats, and processed foods, if we’re not mindful. The good news? With a few smart choices, you can enjoy all the fun of grilling while keeping things balanced and nourishing. Here are some key dos and don’ts to help host a healthier, more nutritious cookout this summer.

DO: Choose Lean Proteins

Grilling is a great opportunity to highlight lean protein options. Skinless chicken breasts, turkey burgers, fish (like salmon or tilapia), shrimp, or plant-based proteins, such as tofu and veggie burgers, can all take center stage.

  • Pro tip: Marinate your protein ahead of time in heart-healthy oils, citrus, herbs, and spices. Not only does this enhance flavor, but it can also help reduce the formation of harmful compounds that occur during high-heat cooking (American Heart Association).

DON’T: Rely Solely on Processed Meats

While hot dogs, sausages, and bacon-wrapped anything are cookout classics, they’re also high in sodium, saturated fat, and preservatives like nitrates. Regular consumption of processed meats has been linked to several chronic illnesses.

  • Healthier swap: If you choose to include these items, shop for nitrate-free versions and balance your menu with lean proteins or plant-based options.

DO: Load Up on Veggies

Grilled vegetables are flavorful, colorful, and packed with nutrients. Try zucchini, bell peppers, mushrooms, asparagus, corn on the cob, or even cauliflower steaks. Brushed lightly with olive oil and seasoned with herbs, they can hold their own next to any protein.

  • Grilling tip: Use a grill basket or skewers to make flipping and cleanup easy. Veggies caramelize beautifully on the grill, bringing out their natural sweetness.

DON’T: Forget About Balanced Portions

Even healthy foods can become unhealthy when portion sizes are too large. At a cookout, it’s easy to overfill your plate with burgers, sides, and desserts. Use your plate as a guide: aim for half vegetables, a quarter lean protein, and a quarter whole grains or complex carbohydrates.

  • Mindful tip: Eat slowly and savor the flavors. It takes about 20 minutes for your brain to register fullness, so give your body time to catch up.

DO: Offer Smarter Sides

Traditional sides like macaroni salad, coleslaw, and potato chips often come loaded with added fat and sugar. Instead, try offering:

  • Quinoa salad with fresh herbs and lemon
  • Watermelon and cucumber salad
  • Grilled sweet potatoes
  • Whole grain pasta salad with lots of veggies and a vinaigrette dressing

These swaps add fiber, nutrients, and freshness to your meal without sacrificing flavor.

DON’T: Overdo it on the Wrong Beverages

Maintaining proper hydration in the summer heat is essential. Many sodas, sweet teas, and alcoholic drinks are packed with added sugar and empty calories. Alcohol also acts as a diuretic, which can increase the risk of dehydration and heat exhaustion.  Try to make water your default drink, and limit alcohol and sugary drinks.

  • Drink idea: Serve water infused with citrus, berries, or mint for a refreshing and appealing alternative. Sparkling water and unsweetened iced teas are also excellent options.

DO: Practice Safe Grilling Habits

Nutrition aside, food safety is critical at any cookout. Keep raw meat separate from ready-to-eat items and use a food thermometer to ensure meats are cooked to a safe internal temperature. Avoid charring or burning food, which can create harmful compounds (U.S. Department of Agriculture)

  • Safety note: Always grill in a well-ventilated area, away from any buildings and follow your grill’s safety guidelines.

Grilling season doesn’t have to derail your healthy habits. With a little planning, you can enjoy the fun of summer cookouts while still supporting your health. Focus on whole foods, colorful produce, lean proteins, and mindful portions to make your next cookout both satisfying and nutritious. Fire up the grill, savor the summer – and don’t forget the sunblock!

Continue Reading July 2025 Newsletter: Glow Naturally | 6 Essential Tips for Healthy Skin