Mayo-laden salads, hot dogs and greasy¹ potato chips are all staples² at summer cookouts, which can make healthfully navigating³ a barbecue a little tough. But it's not impossible! Check out these dietician-approved tips for filling up by the grill⁴ in a nutritious⁵ way.

梅奥拉登沙拉、热狗和油炸薯条都是夏季野餐时的主要食物，有什么方法能吃出健康烧烤呢？也不是没有可能哦。看看下面这些营养学家们支持的小建议，让你健康地吃烧烤。

1. Vegetables first.

先吃蔬菜

Eat the salad or veggies first, "especially if they're unadulterated," says Elisa Zied, a registered dietician in New York City. When you hit the crudity⁶ platter, fill up on raw veggies rather than those smothered⁷ in oil or dressing⁸. Once you're done, you'll have less room in your belly for fattier fare.

纽约的注册营养师艾丽萨·泽德建议先吃色拉或者蔬菜，“最好是没有掺杂任何其他东西。”当你一端起盘子，先给自己盛些生菜，而不是其他那些多油多脂的食物。一旦你先把生菜吃光了，你的肚子留给肥腻食物的空间就相对较少。

When you do move on to the main course, "pile your burgers high with veggie toppings like tomatoes, sautéed mushrooms, spinach⁹, mixed greens, and red onions," says Alexis Joseph, a registered dietician in Columbus, Ohio and the founder¹⁰ ofHummusapien.com. "The more room taken up by veggies, the less meat you'll eat.

根据俄亥俄哥伦布市的注册营养师兼Hummusapien网创始人亚历克西斯·约瑟夫的建议，开始吃主食时，“在你的汉堡包上面放上些蔬菜，比如土豆、煎蘑菇、菠菜、混合时蔬和红洋葱，当你胃里有更多蔬菜时，你相对会吃较少的肉”。

2. Swap¹¹ cow for fish.

少吃肉多吃鱼

Fish is a great protein for grilling¹², and it boasts brain-boosting omega-3 fatty acids and a lot less saturated¹³ fat than traditional barbecue meats. "Grill wild salmon¹⁴ fillets marinated in a bit of soy sauce, sesame oil, pure maple¹⁵ syrup¹⁶, fresh ginger¹⁷, and garlic for an Asian flare¹⁸. For a more budget-friendly option, snag a can of wild salmon and make salmon burgers," Joseph says.

鱼肉很适合烧烤，且含丰富蛋白质，并且还能烤出有利于大脑开发的脂肪酸欧米伽3，与传统烤肉相比，所含饱和脂肪较少。约瑟夫说：“烤制野生三文鱼肉，用一点酱油、麻油、纯枫蜜、新鲜生姜和亚洲大蒜腌制。如果想要节省开支，可以选择野生三文鱼罐头或者制作三文鱼汉堡包。”

3. Use condiments¹⁹ wisely.

选择合适的调味料

Condiments can make or break a hamburger. But depending on the type, they can also make or break your meal's healthy meter.

调味料用的好不好可以决定汉堡包的成败。而调料的类型同时也可以成就或者毁掉你的健康计划。

Registered dietician Cheryl Forberg recommends mustard as the go-to spread. "A tablespoon of Dijon mustard has 18 calories with no added sugar or fat, while mayonnaise has 57 calories and 5 grams of fat," she points out.

注册营养师谢尔丽·弗尔布格推荐时下最火的芥末酱。她说：“一勺芥末酱除了含有18卡路里热量外，没有其他糖分或者脂肪，但一勺沙拉酱则含有57卡路里热量和5克脂肪。”

Ketchup²⁰, asinnocuous as it seems, can be a major source of hidden sugar. If you've got to have the red stuff, Forberg suggest shopping for a brand with no added sugar.

看似健康的番茄酱是主要的糖分来源，如果你真的喜欢吃，弗尔布格建议购买没有添加糖分的品牌。

4. Limit the booze.

控制饮酒量

You might consider choosing to enjoy alcohol or dessert, since both tend to boast calories without much nutritional²¹ benefit, Zied says. When drinking, alternate booze with water. It'll be extra important to stay hydrated if you're outdoors, sipping²² under the hot sun.

你也许在犹豫是喝酒还是吃甜点，但实际两者都是高热量食物，而且没有什么营养。泽德如是说。喝酒的时候，酒和水交替，可以保持水分，尤其当你在户外烈日当头的情况下格外重要，但是要小口喝。

5. Have your dessert and eat it, too

用水果当甜点

Grilled²³ fruit, people. It's sweet like candy. When the grill's coals have died down and the heat is low, place fruit on the rack and watch it caramelize. Forberg recommends using fruit that isn't overly ripe, as it is more likely to stick and burn.

烤水果，对于人们来说就像吃糖一样。当炭火快要熄灭、不那么烫的时候，放些水果在烤架上，看着它慢慢融化变焦。弗尔布格推荐用那种没有完全熟透的水果，更容易穿串和烧烤。

Bananas, peaches, pears, nectarines, pineapple -- they're all badass on the grill. The fruits' natural sugars will make the dessert so sweet, you won't need to add a thing. Check out registered dietician Julie Upton's recipe for peaches with cinnamon yogurt here.

香蕉、桃子、梨、油桃和菠萝都是非常适合烧烤的水果种类。水果天然的糖分吃起来就已经很甜了，你用不着再加任何其他东西。可以参考以下注册营养师朱莉·厄普顿的食谱：蜜桃肉桂优酪乳。