As the weather gets cooler, make your fall get-togethers, barbeques, and other family meals healthier.


Choose a Healthy Protein Option:

–Top round steak, bottom round steak, top sirloin steak, and round tip roast are all lean cuts.

–Skinless chicken breasts and/or turkey breasts are great grilling options.

–Heartier fish, like salmon and tuna, can be cooked directly on the grill.

–Dry seasoning rubs can also be used to flavor meats and poultry instead of oily marinades.

Reduce Fat:

–Use a little less oil or mayonnaise than the recipe lists, or substitute low-fat mayonnaise. One tablespoon of oil or mayo is roughly 100 calories, so small changes can add up.

–Substitute low-fat sour cream or plain yogurt for mayonnaise.

Increase Fiber with Meals:

–Mixed green salads, colorful roasted vegetables, and beans, help keep calories low and keep you full longer.

–Try roasting healthy, seasonal and flavorful starch options such as acorn and butternut squash, or use spaghetti squash in place of spaghetti.

Make a Better Burger:

–Use 95% lean meat (beef or turkey).

–Replace up to one fourth of the meat with cherry or prune pulp, or chopped mushrooms, which maintains the flavor, texture and moisture of the burger, while adding nutrients and decreasing fat.

Choose Healthier Toppings:

–Use fresh vegetables, mustard, jalapenos, avocado slices or salsa to add flavor with less added sodium and fat.


–Use healthy, tasty desserts, like fruit salad, dates, and nuts.

–For higher calorie desserts (brownies, cookies, cake, pies), pre-portion servings so that everyone gets a piece, but is not tempted to take too large a piece.


Serve Soda Substitutes:


–Naturally flavored sparkling water

–Homemade flavored water (soak fruits and spices in water overnight, such as sliced lemons, oranges, cucumbers or sage).