Realistic Nutrition Tips for BBQ Season (Without Saying No to the Burger)

Written By: Kaylie Gragnano

Memorial Day has officially kicked off BBQ season in Ohio, and we’re here for it! Grilled food, sunshine, patio parties, and family gatherings are what summer is all about. But if you're focused on your health, nutrition, or fitness goals, it can be tough to balance enjoying the fun while still fueling your body well. The good news? You don’t have to skip the burger or obsess over every bite. With a little planning and awareness, you can enjoy summer BBQs without falling off track.

Here are a few realistic, gym-approved tips that work in real life!

Prioritize Protein First

Start by filling your plate with lean protein — think grilled chicken, turkey burgers, lean beef, or even grilled shrimp skewers. Protein helps you stay full longer and balances blood sugar, which can help you avoid the mid-party energy crash or over-snacking.

Trainer Tip: Eat your protein first before diving into sides or desserts. It’ll help with portion control without requiring willpower.

Don’t Skip Meals Beforehand

A common mistake? Skipping meals to “save calories” for later. This almost always backfires, leading to extreme hunger and overeating. Instead, eat balanced meals earlier in the day with protein, carbs, and healthy fats. Arriving at a BBQ already nourished will help you make more mindful choices — and enjoy your food without guilt.

Smart Swaps Make a Big Difference

No need to ditch your favorites — just upgrade where you can:

• Choose mustard over mayo-based dressings

• Go for whole wheat buns or lettuce wraps

• Bring a side dish you love that also aligns with your goals (veggie-packed pasta salad, fruit skewers, grilled veggies)
  

Pro Move: Bring your own water bottle or flavored sparkling water to stay hydrated without sipping sugary drinks all day.

Be Mindful With Alcohol

Summer drinks can sneak in a lot of extra calories. If you’re choosing to drink, alternate each alcoholic drink with a glass of water, and skip high-calorie mixers when you can. Light beers, hard seltzers, or a simple cocktail with soda water are better choices. And remember: alcohol lowers inhibitions, which can make it harder to stick to your food goals.

Enjoy the Experience, Not Just the Food

Remember, these events are about connection and memories — not just food. Eat what you want, but also:

• Walk around between bites

• Play games or move around with the kids

• Connect with others away from the food table

Being present helps you listen to your body and enjoy the moment, which is what summer is all about.

Bottom Line: You don’t need to be perfect to be healthy — you just need to be intentional. Enjoy your burger, savor your favorite sides, and use these simple tips to keep feeling strong, energized, and aligned with your goals. Need extra support or motivation this summer? Check out our group classes or talk to one of our coaches — we’re here to help you thrive through every season!