1. Stick with Protein

No matter what type of BBQ you are at, the best way to eat healthy is to focus on your protein sources. Whether it be chicken, fish, steaks, or even lean pork, protein helps fire your metabolism and keeps you fuller longer. If you’re eating hamburgers and hot dogs, leave off the bun and just eat the meat to avoid refined flours and carbs lacking in nutrients. For more ideas on what to toss on the fire, check out these low-calorie grilling recipes.

2. Pass on the Starchy Sides

Instead of loading up on baked beans, coleslaw, and potato salad, stick with sides like pickles, grilled veggies, or plain sweet potatoes. An idea I like to use is to make my own salad out of the hamburger toppings like lettuce, tomato, and onions, and then just top my salad with the meat. This is a simple way to stay within official nutrition guidance while still enjoying the social atmosphere.

3. Bring Your Own Sides

One great option I recommend is to offer to bring a side dish. This way, you control exactly what you're eating. A raw veggie tray with cucumbers, celery, carrots, and grape tomatoes is a guilt-free option that everyone will appreciate. For more inspiration, check out our favorite healthy summer snacks.

4. Ditch the Nasty Condiments

Instead of using mayo as a topping or sugar-laden ketchup, stick with mustard, which is basically calorie-free and even contains some antioxidants from turmeric. If you don’t like mustard, try topping your hot dog or burger with fresh tomato, onion, or even salsa, which provides a great flavor kick without the added sugar.

5. Bring Your Own BBQ Sauce

Most typical BBQ sauces are filled with high fructose corn syrup and molasses. I always recommend bringing a high-quality, sugar-free alternative. One brand that is often highly rated for its taste is Walden Farms. You can usually find it in the condiment aisle or buy it online to ensure your grill session stays guilt-free and avoids those hidden calories.

6. Stick with Low-calorie Salad Dressings

If a salad is served, try topping yours with salsa or a little balsamic vinegar. If those aren't available, choose Italian dressing over Ranch to avoid too much saturated fat and hidden sugars found in Thousand Island or French varieties.

7. Bring the Beans

Most BBQ gatherings have baked beans, which are full of added sugars. Instead, I recommend bringing your own! Green beans cooked in a little olive oil, salt, and pepper are lower in carbs, full of fiber, and easier to digest. If you don’t like green beans, consider bringing some zucchini or yellow squash and asking the host to grill it along with the other veggies.

8. Choose Berries over Cream

If ice cream is being served for dessert, opt for a bowl of fresh strawberries or blueberries instead. They are packed with antioxidants and satisfy your sweet tooth naturally. Another great option is to bring a pineapple to cut for the crowd; pineapple contains enzymes that aid digestion and plenty of Vitamin C. It's also delicious when slightly charred on the grill!

Most importantly, you should have fun! Be sure to stick with these smart options and enjoy a summer tradition that is a favorite of many. Do you have any tips for eating healthy at a BBQ?