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Check Your Health- Seven Tips for Healthier Summer Grilling

Wed, July 8, 2026 at 1:45 PM
Check Your Health- Healthy Summer Grilling

The weather outside is heating up and that means many people are looking to cook outdoors and fire up their backyard grills to keep the heat out of the kitchen

Intermountain Health registered dietitians have some fresh ideas to help make what you cook on the grill healthier

“Grilling food is among the healthiest cooking styles – you don’t have to give up flavor for health!” said Tiana Barker, a registered dietitian nutritionist at Intermountain Health in the Salt Lake City area

Dietitians say focusing on lean cuts of meat or grilling foods like chicken, fish, tofu, vegetables, and even fruit are ways to enjoy grilling and still have a healthy, flavorful meal

Tips for a delicious and healthy cook out:

1. Choose a lean protein source – primarily poultry and fish, or cuts of pork or beef that are “loin” or “round” cuts which are naturally leaner. Try a chicken or turkey burger or look for lean ground beef, approximately 90% lean and 10% fat. Put vegetables on a skewer with or without a small amount of lean meat or protein to make a kabob and grill it. You could also try plant-based grilled items such as black bean burgers or tofu.
2. Grill your favorite vegetables in a homemade mix –bell peppers, onions, mushrooms, and carrots tossed in some olive oil with some herbs and spices retain their fiber very well and can add a lot of bulk and color to a meal.
3. Try grilled fruit: pineapple, nectarines, bananas, mangos, or plums are some simple examples. The cooking process brings a lot of flavors out from the natural sugars and can be part of a healthy and delicious side or dessert.
4. Try to incorporate high fiber starches – a whole wheat bun, corn tortillas, potatoes, sweet potatoes, and corn are a few examples.
5. Balance your plate with fruits and vegetables, protein, and healthy starches.To assist with balancing and portioning, use the Healthy Eating Plate Model, with one-half the plate full of fruit and/or vegetables, one-fourth with protein, and the remaining fourth with a whole grain or high fiber starch.
6. Try no sodium to low-sodium rubs, seasonings, or marinades.Using homemade vinegar or citrus-based marinades with little to no salt added and/or using lots of herbs and spices can bring a burst of flavor, while still watching that blood pressure. Low sodium or no sodium seasoning blends can add flavor.
7. Make your own sauces or marinades. Sauces are a must. But many commercial sauces are high in sodium, fats, and sugars. Consider some simple homemade recipes including the marinades mentioned above or consider homemade salsa, ketchup, or barbeque sauce. For creamy sauces, add Greek yogurt or avocado as the base.

“The secret to healthy flavor might just be to use flavorful herbs and spices and make your own sauces or marinades,” said Barker

Remember all foods fit. We can include family favorites and still balance out a healthy plate! Try something new with something you already enjoy or try some different ingredients with your favorite dishes. For help finding a dietitian visit the nutrition services webpage atintermountainhealth.org