Serve yourself: Navigate the buffet line without sending your calorie intake through the roof

Summer fun usually includes barbecues, picnics and parties.

Making good choices about what foods to choose when enjoying a food-filled gathering can help avoid packing on the pounds, while keeping cholesterol and blood sugar in check.

"I would encourage you to think beyond burgers and hot dogs," says Ashley Lipke, a registered nurse and culinary diabetes expert at Cross Trails Medical Center. "Grilled salmon (or any other thick fish) is fabulous cooked on the grill. Chicken can be marinated in a store-bought low-sodium marinade, or seasoned with a dry seasoning or a salt-free rub."

Tracey Tripp, a registered dietitian nutritionist at Aging Matters, advises people to keep an eye on the ingredients of things they put on grilled food.

"Watch the sauces and marinades," she says. "Sometimes they have lots of hidden sugar and salt. Read those labels."

Family cookout

For many, a cookout means having a juicy steak cooked on the grill.

"If beef is the protein of choice, choose leaner cuts of meat like sirloin, T-bone or flank steak," Lipke says. "For burgers, choose lean ground beef (93 percent lean or more). Go for the healthy burger toppings, like tomato, lettuce, avocado; steer clear of high-fat toppings like cheese and bacon; and choose whole-wheat buns."

Preparing the food before cooking also can make a dietary difference.

"Trimming any visible fat from meat before cooking helps to further reduce fat and calories," says Tripp.

Cooking super-lean foods doesn't mean they will be tough or dry.

High angle view of picnic table with food

"Marinades tenderize meat and keep it moist while cooking," Tripp says. "Choose marinades made of flavorful, low-fat ingredients like lemon juice, low-sodium soy sauce, vinegar, herbs and spices."

Coleslaw and potato salad are staples at many barbecues.

Tripp says dishes prepared with a vinegar base tend to have fewer calories and fat, but suggests choosing a different dish.

"Opt for fruit and veggies," she says. "Fill up on those first."

For many, sugar intake can be a major cause of concern, but controlling sugar doesn't mean sacrificing flavor.

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"For people living with diabetes, meals cooked on the grill can actually be quite healthy," Lipke says. "Anything grilled has a unique, smoky flavor, so it doesn't have to be covered in sugary barbecue sauces to have flavor."

Almost any vegetable can be grilled, and using a grill basket for placing cut veggies will prevent cut vegetables from falling through the grates.

"Grilled vegetables have a completely different texture and flavor than boiled or steamed veggies, so given them a try," Lipke says. "Cut them thick, brush them with olive oil and grill on both sides until they begin to brown. They are low-calorie and plentiful this time of year, and have minimal effect on blood sugars."

There's more to be gained than just a tasty side dish when vegetables are grilled.

"They are naturally low in fat and calories and provide vitamins, minerals and fiber," says Tripp, who agrees with Lipke about preparing veggies. "Before grilling, toss them with a minimal amount of olive oil. This prevents them from drying out and helps any seasonings to stick better."

The grill can be useful in preparing a dessert, too.

"Try putting fruit on the grill," Lipke says. "Instead of a sugary dessert, try something different, like grilling pineapple or peaches. Even watermelon! Cut the watermelon into wedges, drizzle a little honey over the watermelon and then place it on the grill, grilling each side for about two minutes. Delish!"

When attending a barbecue where you don't have control over food or the way it's prepared, there's a surefire solution.

"Offer to bring a healthy dish to a barbecue," Tripp says. "You'll know there's something you can enjoy worry-free, and your hostess will thank you."

Grilled Mango Chicken

Ingredients:

4 (4-ounce) boneless, skinless chicken breast cutlets (1 pound total)

2 tablespoons mango chutney or mango salsa

2 tablespoons fresh lime juice

2 teaspoons grated fresh ginger, or ½ teaspoon ground ginger

1 tablespoon olive oil

1/4 cup orange juice

1 teaspoon minced fresh oregano or 1/4 to 1/2 teaspoon dried oregano

1/2 teaspoon hot pepper sauce

2 garlic cloves, minced

Directions:

In a large resealable plastic storage bag, combine chicken with remaining ingredients. Place in refrigerator and marinate 8 hours or overnight, turning halfway during marinating time.

Preheat grill to medium-high heat. Place chicken on grill, discarding excess marinade. Grill chicken 4 to 6 minutes per side, or until cooked through.

(Source: www.diabetes.org)