July is National Grilling Month, which recognizes one of America's favorite summer traditions. While grilling is often associated with burgers, hot dogs and starchy side dishes, it can also be an opportunity to make nutritious choices that support long-term health and wellness.
This National Grilling Month, we are sharing simple ways to enjoy delicious grilled meals while supporting heart health, blood sugar management and overall well-being.
Why Grilling Can Be a Healthy Way to Cook
Cooking food on the grill lets excess fat drip away from your food and often requires less oil than frying or sautéing. Grilling also encourages the use of fresh ingredients like vegetables, lean proteins and fruits.
When planning your next cookout, consider building your menu around:
- Lean proteins such as chicken breast, turkey burgers, fish, shrimp or tofu.
- Colorful vegetables like zucchini, bell peppers, mushrooms, asparagus and onions.
- Whole grains, including quinoa salads or whole-wheat buns.
- Fresh fruit for naturally sweet desserts.
These simple swaps can help reduce saturated fat, sodium and added sugars while increasing nutrients that support heart and metabolic health.
Five Steps Toward Healthier Grilling
- Watch the portions.
Even healthy foods can contribute to excess calorie intake when portions become too large. Consider filling half of your plate with vegetables to fill-up on low-calorie options while still enjoying smaller portions of what the cookout has to offer.
- Rethink the sauces.
Many barbecue sauces contain added sugars and sodium. Experiment with spice rubs, citrus marinades and fresh herbs for flavor. For example, squeezing fresh lemon or orange juice into a marinade of garlic, fresh dill or parsley and a little olive oil can build healthy flavor for chicken breasts or salmon filets.
- Add more plants.
The typical American “cookout diet” is often low on fruits and vegetables. Grilling produce enhances their natural flavors while adding important vitamins, minerals and fiber to your meal. Vegetable kabobs with skewered bell peppers, red onion, zucchini, cherry tomatoes or mushrooms bring color, flavor and needed nutrients to your cookout.
- Get lean with your protein.
An easy way to grill a healthier meal is to focus on leaner meat options like chicken breasts, seafood or turkey burgers. For even more variety, consider plant-based options like tofu or black bean burgers. If beef is a must, use 90-95% lean ground beef or swap out a fatty ribeye steak for a sirloin. Also be sure to trim visible fat before throwing the meat on the grill.
- Stay hydrated.
Summer gatherings often mean warm or even hot weather. Keep water readily available and limit the number of sugary drinks whenever possible.
Fun Grilling Facts
Did you know…
- Americans consume millions of hamburgers during summer grilling season each year.
- Fruits such as peaches, pineapple and watermelon can be grilled, bringing out their natural sweetness.
- Grilling vegetables can make them more appealing to picky eaters by adding a smoky flavor and crispy texture.
- Herbs like rosemary, basil, cilantro and thyme can elevate grilled dishes without adding sodium.
Building Better Health One Meal at a Time
Health is influenced by everyday choices. Whether selecting a healthier recipe, adding an extra serving of vegetables or choosing lean protein options, small changes can have a lasting impact on individuals, families and communities.
National Grilling Month encourages us to enjoy time outdoors with our loved ones, but it's also an opportunity to build healthier habits that support our well-being. Let’s create healthier communities, one grill at a time!
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