Memorial Day gatherings are synonymous with good food, but it doesn’t have to be all about indulgence. This year, why not infuse your celebration with a dose of health-conscious choices? With our guide to ’12 Healthy Food Swaps for Memorial Day,’ you can elevate your barbecue game with delicious alternatives that are light on guilt but heavy on flavor. From juicy grass-fed burgers to refreshing fruit salads and everything in between, these swaps will keep your menu vibrant, satisfying, and perfect for enjoying the holiday without compromising on wellness.
12 Healthy Food Swaps for Memorial Day
Juicy Grass-fed Beef or Bison Burgers instead of Conventional Ground Beef: Grass-fed and wild meats are higher in omega 3 fats and vitamin D and do not have growth hormones, anti-biotics and exposure to pesticides that conventional meat often has. Grass-fed meat has less fat and is best cooked to medium rare or rare. Well-done temperatures can dry out the meat.
Grilled Chicken Skewers instead of Hot Dogs: Chicken skewers provide an excellent source of protein and can be loaded with veggies like bell peppers, onions, zucchini, and mushrooms for added nutrition, fiber, and flavor.
Quinoa Salad instead of Potato Salad: Quinoa salad is a great alternative to traditional potato salad. It provides a mix of carbohydrate and protein and is high in fiber. Mix cooked quinoa with fresh vegetables like cucumbers, cherry tomatoes, crumbled feta, olives and herbs, then dress with a light vinaigrette for a Mediterranean inspired dish.
Veggie Platter with Hummus instead of Chips and Dip: A colorful veggie platter with carrots, celery, bell peppers, and cucumbers served with hummus is a nutritious and satisfying snack.
Fruit Salad or Watermelon instead of Sugary Desserts: Create a refreshing fruit salad with a variety of seasonal fruits like watermelon, berries, and pineapple or serve sliced watermelon and let is stand as the star of your summer cook out. Enjoy a sweet treat without the added sugars.
Lettuce Wraps Instead of White Buns: Provides a gluten free source of fiber and nutrients with very few carbohydrates. Alternatively enjoy the burger patty with a side salad.
Infused Water instead of Sugary Drinks: Keep hydrated with infused water. Add slices of citrus fruits, cucumbers, or mint leaves to water for a refreshing and flavorful drink without added sugars. We call this spa water at our house.
Zucchini or Sweet Potato Fries instead of Regular Fries: Bake or air-fry slices of zucchini or sweet potatoes with a light coating of olive oil and herbs. They’re a healthier alternative to deep-fried potato fries.
Greek Yogurt Dip instead of Sour Cream Dip: Swap out sour cream for plain whole milk Greek yogurt in your favorite dip recipes. Greek yogurt is high in protein and lower in fat, making it a healthier choice for dipping veggies or chips.
Grilled Fish Tacos instead of Deep Fried Fish Tacos: Fish tacos are a lighter alternative to other meats but make sure to grill the fish as opposed to deep frying. Grill up some white fish like tilapia, cod, or halibut and serve in gluten free tortillas with fresh salsa and cabbage slaw.
Sparkling Water with Fresh Citrus instead of Soda: Offer a variety of sparkling water flavors like lemon, lime, or grapefruit, and let guests add their own fresh citrus slices for a fizzy, refreshing drink.
Avocado Chocolate Mousse instead of Regular Chocolate Mousse: Blend ripe avocados with cocoa powder and a touch of honey for a creamy, decadent chocolate mousse. It’s a healthier dessert option packed with good fats.
As we gather to honor Memorial Day and the start of summer, let’s also celebrate our commitment to wellness with these 12 healthy food swaps. By making simple adjustments to our traditional favorites, we can savor the flavors of the season guilt-free. Whether you’re hosting a backyard barbecue or attending a potluck, these swaps offer a delicious way to enjoy the holiday without sacrificing health. Here’s to a Memorial Day filled with good food, good company, and good health!
