Healthify your summer BBQ

Who doesn’t love a cookout on a warm summer day? It’s an opportunity to get together with friends and family and enjoy some good food.

There’s just one catch: Many of the traditional go-to BBQ staples aren’t that nutritious. Think greasy cheeseburgers, hot dogs, and sausages; chips and dip; and creamy pasta salads — not to mention cookies and ice cream.

All of these are delicious, no doubt. But they can be packed with saturated fat, salt, and added sugar. Luckily, there are healthier versions of all your favorite cookout foods. Here are six nutrient-packed swaps to try at your next barbecue.

Instead of beef burgers, try turkey burgers

Beef is typically higher in fat and calories than turkey. In fact, one beef burger packs 418 calories and 21 grams of fat, compared with 339 calories and 11 grams of fat in a turkey or chicken burger, according to the U.S. Department of Agriculture. Pile it high with fresh lettuce, slices of ripe tomato, mashed avocado, and top it off with zesty mustard.

Instead of a white bun, try a whole-grain bun

The turkey burger on a white bun has just 1 gram of fiber — but swap it out for a whole-wheat bun, and you’ll triple the fiber content to 3 grams per bun. Fiber makes you feel fuller, helps control blood sugar, and regulates digestion, according to the Centers for Disease Control and Prevention. It also adds a hearty chew and nice flavor to breads and buns. Look for buns that have at least 3 grams of fiber per bun.

Instead of mayo and sour cream dips, try a yogurt-based one

Dips are creamy and cool, and they pair nicely with chips. (More on that in a bit.) However, when dips are made from calorie-dense ingredients, such as mayo, sour cream, or cream cheese, it’s easy to consume hundreds of calories before the main course even begins. Yogurt, especially low-fat Greek yogurt, is a great substitute. It contains 40 percent fewer calories than a reduced-fat sour cream, and it has more protein too. You can make all the classic dips with yogurt: ranch, tzatziki, French onion, and more.

Instead of potato chips, try sliced veggies

The salty bite of potato chips can hit just right, but they’re a top source of sodium. Too much sodium increases your risk of heart disease and stroke. A surprisingly good replacement for chips: sliced veggies, like carrot sticks or bell pepper strips. They have a delightful crunch like chips, but they’re packed with nutrients like heart-healthy potassium. Thanks to their fiber and high-water content, they’re refreshing and filling too. When dunked into a yummy dip, you’ll still get the flavor you’re craving.

Instead of mayo-based coleslaw, try a vinegar-based one

There are a lot of good things to be said about cabbage, the base for coleslaw, including that 1 cup of shredded, raw cabbage is low in carbohydrates (4 grams), has 2 grams of fiber, and is an excellent source of vitamin C, all at just 18 calories. However, the veggie can easily get bogged down by globs of creamy mayo-based sauce in coleslaw. By switching to a vinegar-based slaw, you’ll reduce cholesterol and calories and still get that tangy flavor.

Instead of ice cream, try seasonal fruit

Ice cream and BBQs are a traditional pairing, but there are healthier ways to satisfy your sweet tooth. A single vanilla ice cream bar rounds out your meal with 19 grams of fat and 16 grams (the equivalent of 4 teaspoons) of sugar. This year, consider serving up fresh fruit. Choose from in-season berries, watermelon slices, pineapple rings, or cherries. You can even serve them up as frozen fruit kebabs on a skewer, drizzled with honey. Now that’s how you beat the heat.

Dr. Heidi says: Don’t forget the drinks! Consider serving flavored seltzer water instead of sugar-packed soda.

Grilled corn and shaved carrot salad

SERVES 4

Main ingredients

• 3 ears of corn
• 3 cups carrots
• 2 radishes
• 1 avocado
• 1/2 cup cilantro, chopped
• 4 Tbsp. ricotta cheese
• 1/4 cup cashews, chopped

1. Wash all vegetables.
2. Using grill pan and olive oil spray, heat pan on medium-high, cooking corn on each side until tender (about 7 minutes total).
3. Set aside to cool.
4. Shave carrot into thin slices using a knife or slicer.
5. Finely chop radish, avocado, and cilantro, then add to medium bowl.
6. Carefully cut corn off cob and add to bowl.
7. Make dressing: Add ingredients to small bowl and whisk until combined.
8. Add dressing to salad and mix until combined.
9. Plate and top with about 1 Tbsp. of ricotta cheese and crushed cashews.

NUTRITION INFORMATION

Calories 488, Protein 13 g, Fiber 9 g, Sodium 177 mg, Carbs 3.25 g