You can love cookouts and look after your health. The biggest pitfalls are sugary drinks and over-charred meats—both push blood sugar and inflammation in the wrong direction. Swap soda, sweet tea, sports drinks, and dessert-style iced coffees for sparkling water with citrus, unsweetened iced green tea, or coconut water; if you drink alcohol, keep it to a small pour.
On the grill, go for flavor without the burn: marinate proteins in citrus (lemon/lime/orange) with herbs, trim excess fat, cook over moderate heat, and skip the blackened bits. Load the grates with veggies (kebabs or a grill basket brushed with avocado oil or EVOO).
Build a balanced plate: ¼ protein (~4 oz), ¼ smart starch (whole grain or sweet potato), ½ produce (salad or grilled veggies/fruit). For dessert, try grilled peaches or pineapple.
Bottom line: a few smart swaps turn summer BBQs into wins for energy, blood sugar, and long-term health—without losing the fun.