Tiana Barker is a registered dietitian nutritionist with Intermountain Health.
Salt Lake City, UT (PRUnderground) July 19th, 2026
Tis the season to cook outdoors and fire up the backyard grills to keep the heat out of the kitchen. In order to help make outdoor cooking healthier, Intermountain Health registered dietitians offer some fresh ideas that won’t scorch diner’s appetites.
“Grilling food is among the healthiest cooking styles – you don’t have to give up flavor for health!” said Tiana Barker, a registered dietitian nutritionist at Intermountain Health in the Salt Lake City area.
Dietitians say focusing on lean cuts of meat or grilling foods like chicken, fish, tofu, vegetables, and even fruit are ways to enjoy grilling and still have a healthy, flavorful meal.
Tips for a delicious and healthy cook out
- Choose a lean protein source – primarily poultry and fish, or cuts of pork or beef that are “loin” or “round” cuts which are naturally leaner. Try a chicken or turkey burger or look for lean ground beef, approximately 90% lean and 10% fat. Put vegetables on a skewer with or without a small amount of lean meat or protein to make a kabob and grill it. You could also try plant-based grilled items such as black bean burgers or tofu.
- Grill your favorite vegetables in a homemade mix – bell peppers, onions, mushrooms, and carrots tossed in some olive oil with some herbs and spices retain their fiber very well and can add a lot of bulk and color to a meal.
- Try grilled fruit: pineapple, nectarines, bananas, mangos, or plums are some simple examples. The cooking process brings a lot of flavors out from the natural sugars and can be part of a healthy and delicious side or dessert.
- Try to incorporate high fiber starches – a whole wheat bun, corn tortillas, potatoes, sweet potatoes, and corn are a few examples.
- Balance your plate with fruits and vegetables, protein, and healthy starches. To assist with balancing and portioning, use the Healthy Eating Plate Model, with one-half the plate full of fruit and/or vegetables, one-fourth with protein, and the remaining fourth with a whole grain or high fiber starch.
- Try no sodium to low-sodium rubs, seasonings, or marinades. Using homemade vinegar or citrus-based marinades with little to no salt added and/or using lots of herbs and spices can bring a burst of flavor, while still watching that blood pressure. Low sodium or no sodium seasoning blends can add flavor.
- Make your own sauces or marinades. Sauces are a must. But many commercial sauces are high in sodium, fats, and sugars. Consider some simple homemade recipes including the marinades mentioned above or consider homemade salsa, ketchup, or barbeque sauce. For creamy sauces, add Greek yogurt or avocado as the base.
“The secret to healthy flavor might just be to use flavorful herbs and spices and make your own sauces or marinades,” said Barker.
“Remember, all foods fit. We can include family favorites and still balance out a healthy plate! Try something new with something you already enjoy or try some different ingredients with your favorite dishes,” she added.
For help finding a dietitian, visit the nutrition services webpage at intermountainhealth.org
About Intermountain Health
Headquartered in Utah with locations in six states and additional operations across the western U.S., Intermountain Health is a nonprofit system of 34 hospitals, approximately 400 clinics, medical groups with some 4,600 employed physicians and advanced care providers, a nonprofit health plan called Select Health with more than one million members, and other health services. Helping people live the healthiest lives possible, Intermountain is committed to improving community health and is widely recognized as a leader in transforming healthcare by using evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For up-to-date information and announcements, please see the Intermountain Health newsroom at https://news.intermountainhealth.org/. For more information, see intermountainhealth.org/ or call 801-442-2000.
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