Healthy summer runner’s barbecue

It’s barbecue season, and only most vigilant of runners can avoid at least a few fat-filled summer barbecues, and why would you? They’re fun. No one should let a few extra calories scare them away from good food and a few responsible beverages. Still, there isn’t much reason to eat all those high-calorie options when delicious, healthier dishes are sometimes as simple as a quick ingredient swap, so fire up your grill and invite some friends for a healthy summer party.

Meat

A lot of people look straight to burgers as a top culprit in packing on summer pounds, but among many of the other side dishes often present on backyard picnic tables, the meat is often the least of your worries. Beef is actually great for runners, being high in iron. With all the problems runners, especially female runners, can have keeping their iron levels up, a food packed full of it should be welcomed. Still, buying lean ground beef will cut some excess calories out of the equation which is also a nice bonus.

As for what goes on top of the burger, some will jump to the conclusion that cheese is a calcium-rich topping that also tastes great. This is true in most cases, but softer cheeses generally have less calcium, so keep that in mind.

Some people look to poultry for leaner options. Chicken is a great option, packed full of protein and a classic barbecue choice that can be paired with plenty of sides or used in salads. Ground turkey is a choice those looking for fewer calories turn to in swapping out the beef, but making the switch needs to be done the right way. Light turkey and dark turkey vary a lot in their calorie counts, and ground turkey is often about half-and-half light and dark meat which is only marginally leaner than ground beef. If you’re looking to switch to turkey, be sure to read the label of what you’re buying — generally great practice whatever you’re buying — and make sure it’s the lean variety.

Cuts to avoid are, unfortunately, also some of the go-to patio dishes of the summer: ribs and brisket are high in fat and don’t offer many advantages over other, healthier options. If you must have a few ribs, look to baby back ribs.

Side Dishes

In addition to what goes on the grill, a good barbecue will often have plenty of side dishes, many of which fall under the naming umbrella of a salad but are salads in little more than name. Potato salad and pasta salad are not particularly healthy for you, let along taco salad. Potatoes, although alone are not a food to avoid, when mixed as a salad usually come drenched in mayo. Reach for a fruit salad or something made with spinach, another great way to get your iron.

Also, generally filling up on fresh produce — tomatoes, peppers, cucumbers — is a great choice in helping avoid the more calorie-rich dishes while still packing in plenty of nutrients. Most vegetables can be thrown on the gill alongside your choice of meat for a great side and roasted pineapple is always a summer favourite.

Drinks

Beer can get a pretty bad reputation as being packed full of empty calories, which is largely true, but there are worse ways to quench your thirst and there is no problem about a few drinks with friends, and in an expanding beer market there are also lower calorie options available now.

Mixed cocktails can be a worse offender but again, just cutting out the alcohol isn’t necessarily the answer. In general, look to clear drinks for fewer calories and avoid using soda to mix with your alcohol.

Simply having a Coke isn’t much better than most alcoholic drinks. Compared to beer, the calorie difference is nearly negligible but there is way more sugar in a can of most pops.

Of course, water is a great option runners are plenty acquainted with.

Don’t let a worry about eating healthy ruin the summer patio season. With all the mileage each morning, you’re likely already well ahead of most and can afford to have some fun in the afternoons with friends once in awhile, of course a good meal can be even better with a quick thought to what you’re putting into it. Eating healthy, especially during the summer barbecue season, doesn’t have to come at the expense of taste.