Oh, Those Summer Delights

Make over your Memorial Day meal with changes that can last all season long

S ummer’s nearly here -- bringing with it a slew of invitations to barbecues and potlucks. Traditional warm-weather American fare may taste great, but may not be as nutritious as you think.

We talked to Jenny Lobb, a registered dietitian from Ultimate U, to get some ideas on how to enjoy picnics and cookouts guilt-free.

You Go Grill

One good thing about cookouts: They often feature grilled items, and grilling is a great way to cook food without extra fat.

“Grilling in general is a lean cooking method, so you can throw just about anything on the grill,” Lobb says.

She suggests chicken breasts as a leaner alternative to most ground beef. Another great protein option is a skewer or kabob.

“Skewers are a lot of fun, so if you chop up a steak (and put it) onto a skewer with peppers or pineapple, that’s something that’s healthy and different to do in place of hamburgers.”

And speaking of pineapple, fruits and vegetables can be grilled, too. Some veggies can be cooked dry, but you can also brush them with a light coat of olive oil before popping them on the grill.

“Zucchini is one of my favorite vegetables to grill,” Lobb says. “Just cut it in half, brush it with olive oil and cook it.”

And leave room on the grill for a sweet treat.

“That’s not something that we always think of, but peaches, pineapple and even kiwi can be put on the grill. That’s a nice alternative if you’re looking for a fresh summertime dessert.”

Starch Substitutions

Say you’re off to a great start and you’ve picked chicken breast or a ground turkey patty instead of a traditional burger. Can you spring for a bun? Yes, Lobb says, but choose wheat over white to incorporate whole grains into the meal.

“A grain has a place in a balanced meal … but you still want to have a balanced plate, so instead of potato salad or pasta salad, maybe have a vegetable in place of one of those other starches.”

Lobb’s recommendations mirror the new USDA MyPlate, which suggests a plate with four quandrants. Protein and grain together should make up no more than half the plate, and fruits and vegetables together should make up the other half.

“The general idea is that the average American has a plate that’s mostly meat and potatoes, so we’re trying to make that transition toward a plate that has more vegetables. It’s something we can all work toward,” Lobb says.

Why the emphasis on fruits and veggies?

“They’re a lot more nutrient-dense, meaning that they have a lot more nutrients (vitamins and minerals) per calorie than any other food group. Toward the other end of the spectrum would be (a food that’s) all calories with almost no nutrients, such as potato chips and things like that.”

Potluck Particulars

When attending a potluck, Lobb recommends that the dish or dishes you bring work well with your personal diet so you’ll know you have at least one good choice.

Some of Lobb’s picks include a vegetable or fruit tray, three-bean salad or lettuce salad, or a baked vegetable such as asparagus.

If you want to bring a more traditional

Rodgers & Hammerstein’s State Fair

July 13 & 14th 7:30 pm

July 15th 3:30 pm

Jeanne B. McCoy Center for the Arts

Tickets: $10 Adults

$5 seniors and children under 12