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 There's nothing like a backyard BBQ with friends and family to mark the beginning of summer. Summer BBQs are known for their delicious foods, refreshing drinks, and good company. But BBQ calories can add up! Don’t fret yet since there are still a wide variety of food options to choose from if you’re in search of healthier options. No matter what your eating habits are, you shouldn’t have to miss out on a fun and enjoyable BBQ! Use these tips to transform your grill into something lighter, whether you're hosting a guest or hosting a BBQ.

1. Consider different protein options

The grill still offers a variety of tasty and healthier meals even though many people prefer juicy steaks. Protein options that can be included in your meal are chicken, fish, and lean pork loin. Compared to red meat, proteins from these sources contain a greater proportion of healthy fats and less saturated fats. In addition, they contain omega-3 and omega-6 fatty acids, as well as other vitamins that contribute to a healthy diet. By choosing a lighter option like fish, you can reduce your calorie intake while keeping the same meaty taste and you’ll be able to maintain fullness for longer by choosing options such as fish and chicken. Along with these protein sources, you can grill vegetables like zucchini and asparagus, which can be seasoned to your liking.

If your barbecue wouldn't be complete without red meat, you may want to consider leaner cuts of the meat, such as sirloin or tenderloin. These cuts should all be graded choice or select rather than prime, which contains more fat. The sirloin is a better alternative because it is still incredibly flavorful while having less than 5 grams of fat. Avoid more processed meats such as hot dogs and sausages, which contain high levels of sodium and saturated fat (the sodium content of one hot dog alone can reach your daily limit). By following this method, you can lower your fat intake. 

2. Add vegetables and fruit

Lighten up your meal by including vegetables and fruits. You can easily incorporate these foods into your next meal by combining a tray or bowl of fruits and vegetables. The trays are even more enjoyable when they are paired with tasty dips and sauces. As for enhancing the flavor of grilled vegetables, you can use a variety of techniques and seasonings. With just salt, pepper, and a spoonful of olive oil, you can grill tasty, juicy vegetables. Aside from the vegetables already mentioned, you might also enjoy eggplant, corn, and cauliflower at your next cookout. Even try combining these vegetables together to make a delicious skewer!

As a healthy dessert option, fruits are also a great choice. Instead of sweetened pies, consider fresh or grilled fruit. Adding some yogurt or whip cream will spice up the fruit even more. Another refreshing and fast option is to make a fruit smoothie. With just one or two fruits in a smoothie made with milk or yogurt, you can easily lower your sugar intake. For those who are dairy-free, almond or soy milk are great alternatives to dairy milk that contain fewer calories. Additionally, you will satisfy your sweet tooth while maintaining your calorie intake.

3. Go for fresh marinades and sauces 

As a vital aspect of your BBQ, sauces and marinades enhance the flavor of foods. While cooking or grilling, marinades help keep your protein juicy and tender. As well as adding many benefits to your meal, they are the perfect complement.

A healthy BBQ starts with knowing what's in the barbecue sauce you choose. Nevertheless, it's important to read the ingredients of store-bought marinades and sauces since they often contain more sodium and sugar (find ours here). Try homemade marinades and barbecue sauces that contain light oils and vinegar. Additionally, you should use marinades that contain an acid and an enzyme in the right proportions to obtain the most benefits. Enzymes such as mango or pineapple in the marinade help break down protein fibers, as well as tenderize the meat. Managing portion sizes and marinade amounts goes hand in hand with this. While eating barbecue sauce and marinades, you can still limit your calories. Don't add as much sauce to your meat as you used to, and try to use half a cup per pound. By controlling proportions accordingly and choosing your marinades wisely, you can maintain the flavor and tenderness of your meat as well as follow a calorie-controlled diet.

4. Hydrate with healthy beverages

1. Know the difference between grills

Choosing the right grill is just as important as choosing the right meat. You’ll find every grill is different causing variation in temperature and cook time. The two most popular grilling options are charcoal and gas grills. Charcoal grills are a more authentic way to grill, as they burn lump charcoal as fuel. The smoky flavor that comes with this grill is well worth the cooking and preparation time, and perfect for anyone who loves BBQ. Another common grilling method that you would find in most homes is a gas grill. It's better to use a gas grill if you want to cook your meats faster since they heat up more quickly, and the cook time is shorter. Gas grills also have the benefit of adding moisture to your meat while grilling due to the steam that is released. When it comes to choosing either grilling method, there is no wrong choice. Each option has its own advantages, so choose one that suits you best!

2. Choose metal utensils 

Grilling with the wrong tools can ruin your great meal. The right utensils, such as stainless steel options, are essential. The intense heat on a grill makes stainless steel utensils a good choice since these materials don't conduct heat well. They’re also easy to clean and durable, making stainless steel a desirable option. If you used plastic on the other hand, it’d probably melt.

3. Keep the grill clean 

Maintaining your grill is important for many reasons. By cleaning the residue and extra food particles or sauces from the grill, you can extend the lifespan of your grill and save a lot of money in the long run. More importantly, cleaning the grill helps prevent food contamination. Ideally, you want to be able to enjoy the flavor of the meal you prepared without worrying about tasting previous meals or possibly contracting food poisoning. Having a fresh clean grill will ensure that your meal will be cooked better, safer, and with more flavor. It's important to satisfy your taste buds with the flavorful steak you paid so much for and worked so hard for!

4. Always have BBQ fuel available 

Different grill fuels require different cooking times and preheating. Be sure to always keep plenty of BBQ fuel on hand so that you can be sure to grill your food properly. With that, it's important to know what kind of fuel works best for your grill. A charcoal grill, for instance, uses charcoal in the form of briquettes and you light the coals to begin grilling. With gas grills, propane is typically the preferred fuel source and is very simple to use. It’s very easy to use propane as a fuel source, as you buy the tank and simply attach it to your grill. To light the propane, there are burners built into the grill. The use of these barbecue fuel options is very common due to their simplicity and efficiency.

5. Flare-ups are more common than you think

A flare-up is a common occurrence when grilling. Usually, flare-ups are caused by excess fat on meats, or oil splashing onto the food and hitting the coals. If this happens while you are grilling, don’t panic. Flare-ups can be controlled in a couple of ways before they ruin your tasty meal. As an example, if your grill includes a hot zone and a medium zone, you can simply transfer food between the two zones. When you aren't using the two zone method, putting the lid on your grill is another way you can control flare-ups. By covering the grill, you remove the oxygen that fuels the fire, which eliminates the flames.

6. Make sure to season meat thoroughly 

The night before your barbecue, marinate your meat for the best flavor. You can really bring out the flavor of your meat by applying salt to it the night before. Adding salt to your meat is a great way to make it tender and juicy. If you can't do it the night before, season the meat at least an hour before grilling it. The larger the piece of fish or meat, the more seasoning is needed. Using the correct seasoning prior to grilling will allow you to achieve the best taste.

7. When to take the meat off

When cooking different grades and cuts of meat, it's important to know when they are done. To be certain that your meat is done, purchase a thermometer. Using a thermometer is a cost-effective and efficient method of ensuring your meat is free of any food-borne illnesses, and cooked properly. After using a thermometer and determining that the meat is ready to be served, you should let it rest on a cutting board. A resting period is an important part of your grilling, since it allows the meat to absorb the juices that have formed during the cooking process.

8. Avoid adding sauces too early

When grilling meat, it's important to know when to add sauces, as they can change its flavor. Sugar is one of the ingredients in barbecue sauces, and it can burn when heated above 350 degrees. BBQ sauce that burns while cooking will give your food a distinct taste and change the whole flavor. Adding barbecue sauce to the food during the last 10-15 minutes of cooking is the best time to do so. The meat will then have a more flavorful coating rather than having a burnt exterior, and you will achieve better results.

9. Different techniques are required when grilling fish

Most people enjoy freshly grilled fish, however they forget that grilling fish is different than meat. First, grilling fish increases the likelihood that it will stick to the grill so be sure to pat and oil it very well before grilling. When it comes to the grill, be sure to clean it very well and set the temperature at a high heat. For best results, it's recommended to grill a dense fish to prevent flakiness and breaking. Fish such as tuna and salmon are all great dense sources of protein to choose from. The fish can be easily removed from the grill after it's cooked and is ready to be served to your guests.

10. Avoid grilling cold foods directly

Before grilling, you should let your meat come to room temperature. This is important because cold meat will not contain the flavors of your meat. It also won’t cook evenly, resulting in the outside of the meat being cooked but the inside being cold. You should remove your meat from the fridge at least 30 minutes to 1 hour before grilling in order to prevent this from happening, and for achieving your best results!