Summer BBQs are one of the best ways to connect with friends and family, but they can also feel a little overwhelming when you’re trying to make balanced choices. The good news? As a dietitian, I don’t believe in restrictions at these events. I believe in having a plan, enjoying the food, and focusing on balance.
Here’s the exact dietitian approach to a summer BBQ:
1. Start with the Plate Method
My go-to strategy is the simple and flexible plate method:
- ½ plate fruits and vegetables, like slaw, side salad, watermelon, fruit salad, or grilled veggies
- ¼ plate lean protein, like grilled chicken, salmon, pork tenderloin, or lean cuts of beef like sirloin
- ¼ plate grains or starches, like pasta salad, corn, or a bun
This approach helps me build a satisfying plate without overthinking every single choice.
Pro Tip: Bring a Dish You Can Count On
One of my favorite strategies? Offer to bring a fruit or vegetable side.
Not only is it helpful for the host, but it guarantees there’s at least one option you feel good about. Think:
- Fresh fruit salad
- Some veggies to throw on the grill
- Crisp summer slaw
It takes the guesswork out of the meal and adds something fresh and seasonal to the table.
2. Choose Your Indulgence Ahead of Time
BBQs often come with lots of tempting extras, like chips, dips, desserts, and drinks.
Instead of trying to avoid everything, I like to choose one indulgence ahead of time. Maybe it’s:
- A slice of your favorite dessert
- Chips and dip
- A special homemade side
- The firecracker popsicle, if I do say so myself
Planning this in advance helps you enjoy it fully without feeling like you’ve overdone it.
3. Stay Hydrated
Summer heat plus socializing makes it easy to forget about hydration.
I usually:
- Bring my own water bottle
- Sip consistently throughout the event
- Alternate water between alcoholic drinks, if I choose to have any
And sometimes, I skip alcohol altogether, especially when it’s really hot. It’s all about what feels best in your body.
4. Remember What the BBQ Is Really About
It’s easy to get caught up in the food, but the real purpose of a BBQ is connection.
I make a conscious effort to:
- Spend time talking and laughing
- Step away from the food table
- Focus on the people, not just the plate
Shifting that focus makes the experience so much more enjoyable.
5. Lean Into the Best of Summer
Honestly, BBQs are one of the easiest places to eat well without trying too hard.
They naturally highlight:
- Fresh, seasonal produce, like fruit salads and grilled veggies
- Simple, lean proteins, like chicken, fish, and pork tenderloin
- Flavorful, satisfying meals
When you think about it, BBQs are practically built around the plate method. You just need a little strategy going in.
The Bottom Line
Eating at a summer BBQ doesn’t have to be stressful. With a little planning and a balanced approach, you can enjoy all your favorite foods while still feeling your best.
Have a plan, stay flexible, and most importantly, enjoy the moment.
This article was written by Katie Gould, MA, RDN, LD, CDCES, a dietitian at Mend.
