Simple tips for healthier summer meals
July 22, 2025
Backyard grilling is a summer favorite but all those burgers, chips, and creamy sides can add up fast. The good news? You don’t have to give up grilling to eat well.
With a few smart food swaps, you can enjoy your cookout while also supporting better overall health. What you eat affects everything from digestion and energy levels to heart health, blood sugar, and more.
“Your gut does more than just process food—it influences everything from blood pressure to cholesterol and blood sugar,” says Danielle Hovannisian, Registered Dietitian, Saint Agnes Care. “We now know that supporting guy health is key to supporting your whole body.”
One easy way to take control of your health this summer? Know your numbers and make food choices that help you keep those numbers in a healthy range.
Know your numbers: the basics of better health
Keeping track of your key health stats helps you understand what’s going on inside your body. Even if you feel fine, these numbers can tell you a lot. Knowing and understanding them is the first step towards prevention and long-term wellness.
Here are the healthy ranges to aim for:
- A1C (blood sugar): less than 5.7
- Blood pressure: less than 120/80 mmHg
- Total cholesterol: less than 200mg/dL
- HDL (good cholesterol): 40+ mg/dL for men, 50+ mg/dL for women
- LDL (bad cholesterol): less than 100 mg/dL
“We encourage patients to understand their numbers—not fear them,” adds Hovannisian. “Knowing where you stand empowers you to make small, sustainable changes. Food is often the best place to start.”
Five simple swaps for a healthier summertime plate
Try these easy ideas at your next cookout to cut back on saturated fat, added sugars, and extra calories while boosting nutrients that support your whole body.
- Try turkey, veggie, or extra lean beef patties. Turkey, plant-based patties, or lean options like 93% lean ground beef, grass-fed beef, or bison are all lower in saturated fat compared to traditional burgers. Choosing these can support heart health and help reduce inflammation—without giving up the flavor your love.
- Grill colorful veggies instead of fries or hot links. Bell peppers, zucchini, mushrooms, and corn are packed with fiber, vitamins and antioxidants which are all great for your gut and immune health.
- Use whole grain buns or use lettuce. Whole grains help with digestion and blood sugar balance. Or skip the bun entirely and use lettuce wraps for a low-carb option.
- Lighten up your side dishes. Instead of potato salad or baked beans, try other side dishes like:
- Quinoa salad with cucumber, tomato and lemon
- Watermelon and mint with feta
- Grilled corn with lime and chili powder
- Watch your sauces and marinades. Many store-bought options are high in sugar and sodium. Try making your own with olive oil, garlic, vinegar, and herbs.
“The goal isn’t perfection, it’s progress,” says Hovannisian. “Simple food swaps add up over time, especially when they become part of your routine.”
Take control of your health this summer
A Saint Agnes Care primary care provider can help you understand your numbers and create a personalized health plan, including support for smarter eating.
Learn more