Memorial Day weekend marks the unofficial start of summer, and for many people, that means the first Memorial Day cookout of the season.
The first backyard gathering of the season—the grill is hot, the table is full of sides, and people are outside with plates in hand.
And whether you’re hosting a cookout or appearing as a guest, it can help to have a simple strategy for navigating the spread while still supporting your health goals.
Here’s how to approach a Memorial Day BBQ with moderation in mind.
Start with a little protein for a healthy spread
In most BBQs, protein is the backbone of the meal. Starting there can make everything else easier.
Protein supports satiety and helps keep food satiating, which can be especially helpful in gatherings where food is available for hours (1).
Other BBQ-friendly options include:
- Grilled chicken breast (or thighs for a tasty, budget-friendly option)
- Turkey burgers (usually an affordable choice if you’re feeding a crowd)
- Shrimp skewers
- Salmon fish
- Beef burgers
If you are a host, these proteins are easy to digest in batches. And when you go, look for any protein available and build the rest of your plate around it.
“When you start a BBQ meal with a protein source, it naturally helps the meal feel more satisfying and balanced,” says Emily Sullivan, RD, MyFitnessPal dietitian.
Simple marinades with olive oil, oranges, herbs, or garlic can add a lot of flavor without the need for heavy sauces.
Place the Vegetables on the Grill
The grill isn’t just for burgers and chicken.
Vegetables cook well over open heat, developing caramelized edges and a smoky flavor that makes them lovely as a main dish.
Good grinding options include:
- Zucchini and summer squash
- Bell pepper
- Mushrooms
- Asparagus
- Corn on the cob
- Tomatoes
- Onion wedges
Brush vegetables lightly with oil and seasoning before grilling, or place them on skewers for easy cooking.
“Vegetables provide fiber, vitamins, and minerals that support overall health while adding color and variety to the table (2),” notes Sullivan.
Choose Memorial Side Dishes With Purpose
A BBQ spread often includes a few side dishes, and that’s part of the fun. Many of these classic sides are also easy and affordable to prepare for a crowd, which is one reason they appear in so many recipes.
On your plate, instead of sampling everything, choose two sides deliberately: one hearty option and one light, produce choice.
Hearty sides can include:
- Potato salad
- Pasta salad
- Baked beans (a budget-friendly BBQ staple)
- Chips and dip
New sides can include:
- Cucumber or tomato salad
- Coleslaw
- Watermelon
- Mixed vegetables
“Pairing your favorite BBQ side with fiber-rich foods like vegetables, fruits, or beans can help make the meal more satisfying (3),” adds Sullivan.
This recipe keeps meals enjoyable without feeling like you’re skipping meals to enjoy.
Build a Balanced Plate
At a buffet-style BBQ, building your plate intentionally can make a huge difference.
A simple guide is to combine:
- Proteins
- Vegetables or fruits
- One or two sides that you enjoy
Add-ons like sauces, buns, and dips count toward your overall nutrition, so if you’re tracking meals on MyFitnessPal, remember to include them along with your entire plate.
Most importantly, remember that one holiday meal does not define your habits.
Healthy Eating Tips for Memorial Day
Grilling is a Memorial Day tradition, but some people wonder if barbecue is healthy. The concern comes from byproducts that can form when meat is cooked at very high temperatures.
Two of these compounds, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), can develop when proteins react to high temperatures or when fat drips from flames and creates smoke that sticks to meat (4).
At very high concentrations, these compounds have been shown to cause cancer in animal studies, even though the typical exposure from heat is very low (4).
Fortunately, a few simple lubrication habits can help reduce the formation of these compounds:
- Choose lean cuts of meat. Lean choices like chicken breast, fish, and turkey produce less fat, which can reduce smoke and PAHs while cooking (5,6).
- Marinate the meat before grilling. Marinades, especially those with acidic ingredients and herbs, can significantly reduce HCA formation (6,7,8).
- Turn the meat frequently. Turning meat frequently can help prevent burning and reduce the formation of HCAs (9).
- Avoid driving too much. Remove dark parts and avoid overcooking meat as this can increase HCA levels (4,10).
- Use medium heat or indirect grilling. Keeping food away from direct flames can reduce exposure to smoke and PAHs (6,5,9).
Adding fruits and vegetables to the grill is another easy option. They do not produce HCAs and provide fiber, vitamins, and beneficial plant compounds that support overall health (11).
According to Sullivan, “digestion can be part of a healthy diet, especially if you include roasted vegetables with protein and use the right methods.”
Frequently Asked Questions (FAQs)
- Can BBQ food fit into a healthy eating pattern?
Yes. Lean proteins, vegetables, and easily balanced sides can be part of a healthy eating pattern. The key is to focus on variety, portion balance, and grilling techniques rather than avoiding certain foods altogether.
- What are the healthy foods to digest?
Lean proteins such as chicken, fish, turkey burgers, and shrimp are good choices. Vegetables like zucchini, peppers, onions, and corn also work well on the grill and provide fiber and nutrients.
- Do I have to follow a cooking diet?
That depends on your personal goals. You may find it helpful to enter food into MyFitnessPal throughout the day, including in the cooking area to keep track of your habits, while others prefer to just enjoy the day and go back to their routine afterwards.
- Is charcoal grilling bad for you?
That’s not the case. Of particular concern is high-heat cooking and heavy charging, which can create compounds such as HCAs and PAHs. Using medium heat, grilling meat, and avoiding dark parts can help reduce those risks (4,6,10).
The Bottom Line
Memorial Day BBQs are about coming together, celebrating the start of summer, and sharing a meal outside.
Whether you’re firing up the grill or filling your plate as a guest, a few simple tips can help you enjoy the holidays while still supporting your health goals. Start with protein, add grilled vegetables, and choose your sides deliberately to create a balanced plate.
And if you want to know how your diet fits into your overall habits, MyFitnessPal can give you an easy way to stay on top of things without having to take action at the time.
