There’s nothing more fun than a classic summer barbecue. Just the thought of the food, fun and summer vibes can instantly make you happy and hungry. While all these things are good reasons to get together, the food table might leave you stumped as you look for healthy options.
Fortunately, though, most barbecue spreads offer hidden healthy gems if you know what to look for. Here are the best choices (and the rationale why) — plus some recipe inspiration to help you decide what dish or drink to bring.
SHRIMP
Seafood — particularly shrimp — is an excellent option for your next barbecue, especially if it’s bring-your-own-protein. Not only is it simple to marinate and super fast to grill (just say yes tonotstanding at the grill for an hour), it’s also low in calories and provides a good amount of protein.
In addition,shrimpcontains important minerals like selenium and 36% of the recommended daily intake for choline,an essential nutrient closely related to the B vitamins. The Food and Drug Administration recommends aiming for 550 mg of choline per day.Cholineplays a critical role in metabolism, yet 90% of Americans aren’t getting enough of it.With shrimp on the menu, you can actually support your metabolismwhileenjoying the barbecue! That’s a win-win in our book.
TheseMango Chili Lime Grilled Tiger ShrimpfromMy Cape Cod Kitchenare just the recipe to make shrimp happen at your next barbecue.
CORN ON THE COB
If you see corn on the cob at a summer party, grab it and enjoy!玉米is a natural source of fiber that helps you feel full on less and can potentially lower the impact of high glycemic foods on your blood sugar. A large ear of corn is about 150 calories (similar to one serving of chips) and naturally sweet and crunchy.
尝试使用香料，大蒜粉或新鲜草药等香料添加风味，而不仅仅是用黄油搅拌。要烧烤，请将被撕的耳朵放在中等热的烤架上约15分钟（转或两次），直到玉米变软。
KABOBS
There’s no need to feel guilty for grabbing a tasty kabob fresh off the grill. Kabobs create an illusion of a hearty portion but are quite reasonable when it comes to nutrition. They are a great way to enjoy your favorite meat — since there’s likely only a few cubes per skewer — or present fruits and vegetables in a more attractive way. Plus, they take up serious real estate on your paper plate, forcing you to take more moderate portions of the other party foods.
Try these easy烤水果和蔬菜kabobs, from Make Healthy Easy,对于一个有趣的一面，每个人都会享受蔬菜。
WATERMELON
Watermelon is more than a summertime treat; it’s packed with nutrition as well. Sure, it has a high water content (which contributes to staying well hydrated), but it also has some amazing nutritional power.Watermelonis a good source of the antioxidant lycopene, known for its anti-inflammatory effects, and is also high in vitamin C. Perhaps one of its most helpful properties as a party food is it’s super low in calories at just 46 per cup.
Fortunately, it packs big flavor that satisfies any sweet tooth. Watermelon eaten by the slice is absolutely wonderful, but if you want to jazz it up a bit, try this easy西瓜黄瓜沙拉from Love and Zest.
COLESLAW
Coleslaw often gets a bad rap due to the mayonnaise typically included in the recipe, but you shouldn’t overlook the fact it’s basically all vegetables. Traditional coleslaw is made with shredded cabbage and carrots, which certainly counts toward the recommended servings of vegetables every day. Coleslaw made with a vinegar base (instead of mayo or sour cream) will be lighter in calories and can still deliver big flavor.
If you really want to reinvent your coleslaw in flavor and health benefits, make it with shredded Brussels sprouts instead of cabbage. Brussels sprouts contain compounds that help support your body’snatural detoxification系统。它们也是胆碱的基于植物的来源，这对于您的大脑处理和存储记忆的能力很重要。胆碱对于大脑的形成以及生命的后期以防止认知能力下降而对大脑健康也至关重要。
While making Brussels sprout coleslaw may seem daunting, this简单的布鲁塞尔新芽色拉, from Dawn Jackson Blatner, couldn’t be easier or more delicious.
BEANS
Beans appear in many forms at barbecues, and many of them can be healthy. They provide plant-based protein and are a great source of fiber, which contributes to feeling more satisfied on less food and prevents overeating.
If you’re reaching for baked beans, these can come loaded with added saturated fat and sugar, so be mindful. Be on the lookout for dishes that include beans like black bean salad, lima beans, black-eyed peas or hummus and fill up on them.
ThisVegetarian Bean Dip从克罗尔（Kroll）的科纳（Korner）覆盖了所有碱，上面有很多豆子，巨大的味道和一些额外的蔬菜。
GUACAMOLE
If it were up to us, guacamole would be a required dip at every single party. Obviously it’s delicious, but it’s also packed with amazing nutrition. First, avocados are a healthy source of fat, contain antioxidants and includephytosterols，它们是具有强大抗炎特性的化合物。其次，鳄梨调味酱的附加物（思考：香菜，大蒜，洋葱和石灰）都提供了其他益处，可能会降低血糖水平并控制胆固醇。
All these factors certainly justify it as a chip or veggie dip, but you can also think about using it as a condiment on burgers, too. Give guests free rein of their guac use with aDIY Healthy Guacamole Barfrom Kara Lydon.
闪闪发光的水或尖刺的seltzers
如果您与喜欢酒精的人群一起闲逛，决定在聚会上合理喝酒和如何合理喝酒可能是一个挑战。幸运的是，饮料继续发展，风味的闪闪发光的水现在为有意识的食客提供了一种令人满意的选择。许多闪闪发光的海水自然风味，令人惊讶地美味。
You can add a shot of liquor to the bubbly water and usually stay under 100 calories. There are even spiked seltzer waters now that come in around 100 calories and help you avoid the regret of drinking a flavorless light beer.
Blow party guests away with this春姜蜂蜜开关饮料, from Healthfully Ever After,that has a seltzer base and several other nutritious and delicious ingredients.
FRUIT CRISP
There are a few ways to approach dessert at a barbecue. First, make sure you actually enjoy it (versus just eating it because it’s there). If it’s not your favorite, see if another slice of watermelon or serving of fruit salad satisfies your sweet tooth and move on. Second, if you do really like what’s being served, maybe take a little less dinner fare to balance out your treat.
Lastly, look for slightly lighter options that scream summer fun but won’t blow your entire calorie allowance — like a fruit crisp, an idea that can be adapted to almost any fruit. They are lighter because there’s no high-fat crust and just a sprinkling of the “good stuff” on top. There’s usually sugar in the recipe, but if you make it from scratch, you can tailor the amount used based on the sweetness of the fruit. ThisEasy Peach Crispis the perfect go-to recipe for such a situation.
请牢记这些其他一般策略，以在下一个烧烤中为自己的美味，营养成功做好准备：
- Don’t come to the party completely starving. Eat a piece a fruit or cup of veggies before heading out. It won’t totally fill you up, but will take the edge off your hunger.
- Assess the food situation before eating. Make mental notes of what you really like to eat and what’s not your thing. Instead of just grazing on food for hours, set a personal appetizer time and dinner time where you gather your food, then sit and enjoy it.
- 跳出固有思维模式,当组装你的盘子。Just because burgers are being served does not mean you have to eat it the traditional way. Go bunless, spread guacamole on top and set it on a bed of black-eyed peas. If vegetables are hard to find on the buffet, remember that lettuce and tomato are almost always served with burgers. Make a lettuce wrap or turn it into a makeshift salad.
- Don’t neglect drinking water. It’s easy to get dehydrated in the summer heat, which can send tricky hunger messages to your brain. By staying well hydrated, you have a better chance of noticing true hunger and fullness signals.
