Healthy and Delicious: Physical Therapist-Approved BBQ Options for Memorial Day

Memorial Day marks the unofficial start of summer—and with it comes backyard barbecues, family gatherings, and plenty of good food. While traditional BBQ fare is often loaded with sodium, saturated fats, and sugar, your holiday plate doesn’t have to derail your wellness goals.

As physical therapists, we know how much nutrition affects recovery, inflammation, and overall physical performance. That’s why we encourage our patients to enjoy holidays like Memorial Day with a focus on balance, flavor, and health.

Here are some healthy (and tasty) food options to enjoy at your Memorial Day BBQ:

1. Leaner Grilling Options

Swap out traditional burgers and hot dogs for:

• Grilled chicken breasts or thighs (skinless)

• Turkey burgers with herbs and spices

• Salmon or shrimp skewers for heart-healthy omega-3s

• Portobello mushrooms or veggie burgers for a meatless twist

These alternatives are lower in saturated fat and can be just as flavorful with the right seasonings.

2. Colorful, Crunchy Sides

Skip the mayo-laden potato and pasta salads and opt for:

• Grilled vegetable platters (zucchini, bell peppers, onions, asparagus)

• Quinoa salad with cherry tomatoes, cucumber, and lemon vinaigrette

• Coleslaw made with Greek yogurt instead of mayo

• Watermelon and feta salad with mint for a refreshing twist

These sides are full of fiber, antioxidants, and hydration—perfect for warm-weather gatherings.

3. Smart Swaps for Snacks

Instead of chips and creamy dips, try:

• Hummus or guacamole with veggie sticks or whole-grain crackers

• Roasted chickpeas for a crunchy, protein-packed snack

• Homemade salsa or tzatziki for lighter dipping options

These will satisfy your cravings without weighing you down.

4. Better-for-You Beverages

Hydration is key—especially if you’re out in the sun. Skip sugary sodas and limit alcohol. Try:

• Infused water with citrus, cucumber, or berries

• Sparkling water with a splash of juice

• Iced herbal teas or kombucha

If you’re enjoying an adult beverage, alternate with water to stay balanced.

5. Lightened-Up Desserts

You can still satisfy your sweet tooth with:

• Grilled fruit (pineapple, peaches, bananas)

• Fruit skewers with a drizzle of dark chocolate

• Frozen yogurt bark with berries and chopped nuts

These offer natural sweetness with added fiber and nutrients.

Eating well on holidays doesn’t mean skipping the fun—it just means making choices that support your energy, mobility, and recovery. Whether you’re managing inflammation, trying to stay active, or just want to feel your best, these Memorial Day BBQ swaps can keep you on track.

From all of us in the physical therapy community—enjoy the holiday, honor the meaning behind it, and celebrate in good health!