Eating Healthy During the BBQ Season Part I

When the weather is outrageously beautiful and the days are long, the only thing to do is round up your family and friends, fire up the grill and feast your heart out. Everyone loves the BBQ season, the food, the great vibes and good company is what summer weekends are for. But how does one stay healthy when all you can smell are intoxicating scents of fatty meats? As a huge BBQ fan I have created a list of foods that are actually good for you and are super tasty on the grill.

Let’s dive right into the actual reason you showed up to this BBQ.


Choose lean meats. The meat that is marked “lean” contains less than 10 grams of total fat, 95 milligrams of cholesterol and 4.5 grams of saturated fat per 3.5 oz. I suggest not buying “extra lean” meats for the BBQ, despite the fact that it contains 5 grams of total fat and 2 grams of saturated fat; due to the fact that the meat will dry out and may turn out rubbery on the grill.

bbqLean Meats for the Grill
Choose a 5-oz portion
Fish: Salmon, tuna, and catfish
Lean Beef: steak, roast, and ground
Lamb, Pork chops or pork tenderloin
Ground turkey meat (85-94% lean)


Almost all veggies are absolutely fantastic on the grill. They are a great side dish that is both filling and diet friendly.

Summer squashes and zucchinis are loaded with major vitamins and nutrients (including magnesium, potassium and copper). The best part its only 80 calories per ½cup. Add some garlic, parsley and lemon juice. Viola! You got yourself a super low calorie side dish.

Bell Peppers
Green, yellow, red or orange peppers are a great source of beta carotene, Beta carotene turns into vitamin A in our system, which we need in order to have good vision and eye health, strong immune system, healthy skin and mucous membranes. Add some grilled onions to the mix for that extra kick of flavor.

How much would you love for your food to help you burn those extra calories? Tomatoes have got you covered! According to Yale University researchers, adding a cup of tomatoes to your daily diet can help you lose up to three pounds a month. The antioxidants in the tomatoes soak liver cells and fire up our natural ability to burn the stored fat. Cut the tomatoes in circles, add lemon juice to taste,  some sea salt, olive oil and they are ready to be grilled.

Hope everyone has a wonderful Memorial Day weekend! Enjoy the beautiful weather and don’t forget to apply sunscreen

Mariya Cherk

View posts by Mariya Cherk

Mariya Cherk is a Communication Associate at Men’s Health Network (MHN), a Washington, D.C. based national non-profit whose mission is to reach men, boys and their families where they live, work, play and pray. Prior to working at MHN, Mariya worked at a private New York City fitness club, where she leaned tips and tricks to stay healthy on a budget. She is excited to share the secrets of the New York City’s top healthy living gurus with the TAMH readers.

Mariya is in progress of receiving her master’s degree in strategic public relations from The George Washington University in Washington, DC. She enjoys cooking, politics, thrift stores, hiking, kayaking and whitewater rafting.

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