Summer BBQ Nutrition: Navigating Processed Foods and Crafting Healthy Grills
June 25, 2024 | Episode 19
Producer’s Note: The following is an AI-generated transcript of The Wellness Conversation, an OhioHealth Podcast
SPEAKERS: Marcus Thorpe, Lindsey Gordon, Baylee Clemens
Marcus Thorpe
All right, let's set the scene the grill is fired up, the sun is shining and you're hosting friends and family for a backyard barbecue. On your menu, got burgers, you got hot dogs, maybe it's turkey or veggie burgers, or some chicken. I'm Marcus Thorpe alongside Lindsey Gordon on this episode of the wellness conversation, and OhioHealth podcast, we are talking about summer barbecue nutrition, and how to navigate processed foods to craft some healthy grills.
Lindsey Gordon
Joining us today is Baylee Clemens, a senior clinical Dietitian with OhioHealth. Bailey, welcome.
Thanks so much for being with us.
Baylee Clemens
Yes, thank you so much for having me.
MT:
We do think this is going to be a great conversation. Everybody loves this little summer barbecues, you get together with friends and those kinds of things. But there's ways to do it healthier, we understand not everybody's gonna pick the right way to do it. You're gonna cheat a little bit here and there. But let's talk about processed foods to start. It is definitely one of those things that we're hearing more and more about, what's your take on processed foods,
BC
My take on processed foods. So, I always think something in a box or prepackaged right? And so it's hard to be perfect. You can't always eat whole foods, you can't always have something perfect, right. But there's a lot to say about knowing the food, nutrition labels and knowing what you're looking for on the labels. So, is this a better option for me? Or is there something else out there? That's, that's different and better to it's just knowing the information about them?
MT:
It seems like things have gotten better. As far as knowing what's in your food. You know, even when you go to a restaurant, a lot of times you'll start to get a lot of more nutrition facts in front of you and those kinds of things. How much do you think we've learned more about processed foods, especially in these recent years? Do you think we're doing a better job of understanding what we're putting in our bodies on a daily basis?
BC:
Absolutely. I think social media has really made us all aware of what is in our food, right? I mean, people go on tick tock or Instagram, and they'll explain their journey to to their health and finding out the root problem to their health issue. And it's interesting, because there are some things out there, you know, in studies that it's like, wow, that doesn't make sense. But it's interesting to hear that person's perspective on this certain type of food and how it caused a certain sign or symptom that they're combating daily. So yeah, I think it's it's definitely becoming more mainstream because of social media, for sure.
LG:
And I see on social media, the headlines all the time about processed foods lead to this or new study says that you mentioned it a little bit off the top about you think about packaging and Whole Foods versus like stuff, you have to unwrap a bunch, you know, how do you know what's processed and what's not processed?
BC:
I tend to, I find the, the term process difficult. And here's why. Because there's so many elements to eating. It's okay, what is sustainable? What is easy and time efficient? Like there's so many aspects. I mean, what what is affordable anymore? There's a lot that goes into the term like processed foods. So I do love now, you know, for people who have celiac disease, who, it's really hard to find something. And I'm from Mansfield, Ohio. So it's really hard to find something that's not prepackaged or already processed, that's gluten free for them. So there's just a lot of things to keep in mind. And as a dietitian, that's my job. And my goal is to educate people. You know, the term process always makes it sound terrible, but like, let's break down what what is wrong with this option? What could be better about it? And let's break that down even more for people to better understand if that makes sense.
LG:
It’s a lot of you got to unpackage it's a buzzword,
BC:
I feel like yeah, like process. Okay, but what about it as process like, my whole wheat bread is considered technically process, but, but it's more of a whole food because of the ingredients list. So, it's definitely just breaking down that specific food, and just teaching people what to look for is my ultimate goal.
LG:
Yeah, that makes a lot of sense. I mean, I look around my own kitchen. I see you know, the cereals I see like the deli meats and the slice cheese and the bread and the mac and cheese and all the things like my staples that I feed my kids on a daily basis. And when I see these headlines and want to go down the rabbit hole, I'm like, man, and I'm starting to see these through a different lens, right. And I'm thinking can I avoid processed foods, you know, it's easy to slice up an avocado or banana and call it good, but like you said before, can't really bring a sliced avocado in the car on the go unless I want to have a disaster in my back seat. Absolutely. Yeah, I mean, how do you navigate your own kitchen? Is that a way to look at it?
BC: Yes, as a new mom, I can feel you on that like having food that's readily available for your child, that's easy and convenient for them to just take in a lunchbox or in in the diaper bag, or whatever. So, like, technically, the little like sticks, I give my seven month old like they are processed because they're in a bag, but it doesn't mean they're cleaner ingredients. So, it's just knowing, okay, am I getting something that is giving them fiber, B vitamins, iron, there's such a difference between a refined carbohydrate versus a whole grain or a complex carbohydrate. And it's just knowing the difference between the two, like the cereals, we grew up eating, you know, refined, added sugars. You know, we used to think that when we were younger, I grew up in the 90s. So, it's like, okay, yeah, these are great options, like their health quote, unquote, healthy, right. But as we've gotten older, and we've learned more in nutrition, we're realizing, wow, a lot of that just took out all of the B vitamins, the iron, the fiber, you know, all of those good things that are, are essential for digestion. And they're replaced, but not all the way replaced. And so we want that whole grain kernel. And we want we want something sustainable in that aspect. So, to answer your question, I if I'm answering your question there are, there's just a lot to think about when it comes to there's, it's it can be overwhelming initially, but once you learn it becomes second nature.
LG:
Can I ask to what's in your diaper bag for your go to snacks? Like pro tip? I want to know.
BC:
So, she just started eating like table foods like purees of course, but like, but yeah, like there's these I forget the name of them. Forgive me, but they're like these little organic. There's no added sugar. Oh, my goodness. It's gonna drive me crazy now, but yeah, they're I think I got them from Target.
LG:
Like you gave us a good hint there though. Like you looked for no added sugar. So like in apple sauces and stuff? Yes. Is that something to look for?
BC: I
look for no added sugar, I look for fiber, I look at the ingredients. I'm making sure that there's nothing artificial red dyes, nothing added to that food. That makes it more whole. Now, of course, a pouches. I would rather feed my child and avocado or a banana. But a pouch is so much more convenient. So I definitely look at organic versus not. And I tried to make those decisions based on the labeling.
MT:
I think at the time of the year that we're entering here with summer and barbecues. Like if anybody's listened to this podcast for any time, they know that I do love a good cheeseburger. Yes, it is my favorite. I will eat it every day of the week, if I could. I know it's not the healthiest thing in the world. But is there such thing as a healthy barbecue? Can you do barbecue foods? healthier? From a nutrition standpoint? What do you do? How do you how do you change your mindset of still getting what you want? But maybe doing it just a little bit differently?
BC:
I always start with a base of okay, where's your protein at? Can we make the protein option? A burger? A hot dog? Whatever we're having? Can we make it leaner? Can we offer a leaner option? Can we offer CMN? Or chicken on the grill? Can we get a 90% Lean burger? Can we do a little bit different when we're choosing those options? When it comes to sausage or hot dogs? Like can we get something with no added nitrates and you know those preservatives like just trying to find better options. We can't be perfect like you said and like don't beat yourself up for one day at a barbecue. I mean, you can eat a hot dog and and not feel, you know bad for that. It's what you do most of the time versus that one time. So, I always like to tell people that too. It's not a it's a very gray area. It's not black and white.
MT:
Should I beat myself up over for barbecue.
LG: Well, that's the thing too. And especially in the summer, it's easy to just get something on the grill. And they have the leftovers for the whole week. And what do we put on the grill most often burgers and hotdogs, right? I love that you mentioned salmon and you know veggie burgers other things that you could bring into the mix. My favorite part of a barbecue is the sides. I love like the potato salad. Marcus was not going to be for that earlier.
MT: Not a potato.
LG: The coleslaw. I mean, those aren't typically very healthy either. Right? How do you How can you switch those up?
BC:
I always my family makes fun of me. I'm always the one that Mix in like Greek yogurt instead of sour cream or Mayo to a dish and give it a little bit less saturated fat, more protein. So, you know, I always try to incorporate, I don't try to change the food itself. Like I still like to incorporate potato like salads and pasta salads. But I tried to incorporate a different ingredient to make it a little healthier, like Greek yogurt instead of sour cream, or I love to do like quinoa instead of pasta. Like I love to make this Keane was summer salad, which my husband laughs He's like, this doesn't look right. And I'm like, but it's good. And he actually does eat it. So it's, it doesn't look the most appetizing because it's different. And I find that when you incorporate those those foods in those staples, and a little bit more people become more open to trying them. And lots of veggies, throw some fruit on the grill. I mean, there's ways to add like, whole foods without feeling bad that you're eating a hot dog as well. Like you're getting better balance, I should say.
MT: So how do you look at desserts then, you know, but all of this in front of you. You've eaten that dog, you've maybe made a couple smart choices along the way. Now it's time for dessert. Everybody's got a bar, a chocolate bar. Yeah. Pie a cake of some sort. What do you do?
BC: Yeah,
That's tough. Yeah, I always tried to do something fruit based with a dessert, even if there's not the perfect, you know, helpful dessert, right? But I tried to throw fruit in Greek vanilla Greek yogurt, it's a great filler to put on an ad. Hashtag, not an ad. But it's just it's, it's trying to incorporate again, just more macronutrients, more protein, less of the saturated fats. keeping those things in mind, a lot of I just just had a cookout over the weekend. It was Memorial Day, of course. And it's interesting to hear people basically, like defend their desserts. To me, they're like, Don't worry, I put Truvia instead of sugar. And I put it I did like low fat Cool Whip. And I've done this and I've done that. And it's like, it's okay. You're, I mean, it's okay. You're allowed to eat those foods. It's, it's truly fine. So, to answer the question, I think there's just a lot of different ways nowadays, to make something a little lighter and full of more nutrition,
LG: I never ever thought that as a dietitian, you would have to deal with that with like, you know, friends and family concerned in your presence of like, oh my gosh, is she judging my plate? Always?
MT:
Talk about I did have a slice of cake.
BC:
Yeah. Yeah, it's okay. Yeah, exactly. Well, like assume I'm like, judging and I'm like, oh, no, you can you can have some. It's okay.
LG: And I think that's good to hear. You know, it's okay to to have it's all about balance, right. It's not you don't have to eat perfect. And you don't have to serve your kids. You know, the perfect meal every time. As someone who just did hotdogs three nights in a row. yourself up, though. Yeah, it's just, you know, it is what it is. And the timing of recording this podcast was pretty funny. But yeah, I mean, I think can you overthink it right? Like, I think that's where I'm stuck is I see the headlines about processed foods. And I feel like I'm overthinking it. Now. Is it? Is that possible?
BC:
So possible, I, I specialize in diabetes, I'm a Certified Diabetes Care and Education Specialist. And the amount of times I have to tell people like you can eat carbohydrates, like you can still get good nutrition from carbs. And I think the media does tend to scare people like into processed foods into carbs and things like that. So you're eight, you're allowed to eat foods. I mean, again, it's last night for example, I had frozen salmon, you can technically call that processed because I didn't get it up straight out of the ocean. Oh, interesting. I didn't realize that. Yeah, so like, I mean, I guess the term process again, like it just kind of it's a big it's a it's a it can mean a lot of things. And so again, like last night, I needed to throw something together fast. I threw the Uncle Ben's whole grain rice pouch in the microwave for 90 seconds freezer bag of broccoli. That was my meal, but I made it balanced still. So it's funny I had friends over last night they're like wow, that's that easy. And I'm like it can be it absolutely can be so it's just about getting the right balance at your meal and, and still allowing yourself to eat foods but not beating yourself up at the same time.
LG: are frozen fruits and vegetables as nutritionally valuable as like fresh.
BC: Absolutely. My best advice though, is just to make sure they're not adding a sauce packet in the frozen vegetables. I buy mine without any sauce or seasoning and I add it myself, so I don't add any extra fat or sodium.
MT: So I have teenage kids or tweens, you have younger and you have really, what do you do with the picky eater? We all have the one that's like, hey, if it's not on my plate and brown, I'm not going to eat it. That's how my kids look in life. It's like, they love their chips. They love their crackers, they love their cookies. They love their chicken nuggets. And then if you put anything in front of there, like, you know, I don't know, what do you do when you're out and you're doing the barbecue thing, but you just can't get anybody to go along with you?
BC: That's
a fabulous question. I have not had to go through that yet with a seven month old, however ready, but I know right? I like can I it's funny because I used to counsel pediatrics and so in the past I look at my past self and I'm like, yeah, those recommendations sound easy but the kids not always. So always Aki continue to offer food don't stop offering. I find that there's texture aversions, there's, you know, there, everyone hasn't even adults, I have problems with adults eating vegetables. So one of those, ya know, so it's, it's just everyone, kids, adults, anyone, it's just keep offering it or try cooking it in different ways. Or try spicing it up differently. And maybe you'll find a way for them to like it, I actually do that with my husband.
MT:
One bite rule in our, in our family, you have to have one bite of something before he can tell me don't like it. Because my kids will literally look at something and say, I don't like that. Well, you don't know you don't know now 98% of the time they take the bite of what they see. And they don't like it or they say they don't. So they're right. But we still we keep trying to introduce them to new things. And every now and again, we'll we'll hit the mark on something. But it's few and far between stuff.
LG: I used to think I was so great, because when I had my son, I would blend up like kale or spinach or something and put it in marinara sauce just enough. Like it was hidden. Yes. Right. Yeah. Then baby two came around. And I was like, no one's got time for that. Time for that that blender hasn't been touched. Yep. And so now yeah, I'm at that struggle. And, you know, my son's now four and he is a picky eater. I think the advice about still continuing to offer it is is one that I'm going to take. Because I think that could work eventually,
BC:
Hopefully spice it up. I mean, I'm already with my son. I'm just trying to add spices to purees to see what she likes and doesn't like and just continuing to do that. Yeah, that's my best advice. Continue to offer in different textures, different cooking styles, different spices, all of it.
MT:
So break down for us what's on your barbecue menu? Like what would you ideally like to see if someone's putting something together for a group of people that hits all the marks of great tastes, but maybe a couple of Smarter options throughout the entire meal? Yeah,
BC: i always break I I'm a visual learner. So I always try to teach in a visual. So I always think about okay, how can I get the most balance to my play? Am I getting a protein source? I always start there first and my getting a lean protein source so it's not so much saturated fat and sodium and, and all of that. So chicken salmon, like I mentioned, and then okay, where's my vegetable? Is it a non starchy vegetable leafy greens? Can I throw a salad together quick? Can I throw some fruit in the salad? can I incorporate a fruit salad? Can I do kabobs on the grill? Like I always try to think of different ways I can incorporate that vegetable or a fruit. And then okay, buns for my burgers or broths? Like, can I get whole grain options? Can I get other other options that other people may need like gluten free options, like I always try to think about I break it down per food group. And then again, dessert like okay, if we've got everything else figured out, I've got a whole grain I've got a veggie I've got a fruit, I'm not going to feel so bad about having the strawberry pie that has all of the good stuff and the pecan pie. So but again, if all we have are burgers and broth, okay, maybe I'll make my dessert a little lighter. And I'll throw some Greek yogurt together or something. I just tried to think of it as a whole not side dish by side dish by main entree. It all makes sense. Yeah. Picture. Yeah.
MT: And if you are a little more responsible with the meal itself, then maybe you treat yourself like dessert at the end. It's all about
BC: portion control. I think a lot of us forget about that too. You know, just because it's a healthier option you can eat three times the amount I mean, I'd love to that's great. I would love I'm a big eater like if you said a plate of food in front of me I will eat all of it. So you have to keep in mind to just not overdoing it. as well.
LG:
That's really
good advice. So I think we are ready to move on to the fun round getting to know you Bailey as as we do in this podcast, and we always save a little time at the end to jump into some fun questions. So you're ready for that? Yes.
MT: Okay. We talked a lot about meals. So if you could share a meal with a celebrity, who would it be?
BC:
We were just talking before this. I am quite the reality TV fan, bravo, all of that. So I'm gonna go with Lisa Vanderpump Rules. Lisa Vanderpump is she's from the Beverly Hills house. She owns like many restaurants and she's she's just she's engineer. Interesting, lady. Yeah.
MT:
Would you order a salmon or something like good cheese?
BC:
I was gonna say I would have to try her goat cheese balls from her restaurant out in California. Never been but I would love to go someday.
LG: I went once with a friend who is not in that space and she said to me, you know, it smells like a funeral home and here because there are so many flowers. Lisa's, I use her name like we are on a first name basis, like I know her.
BC:
Yeah, please leave. Yeah. Yeah. I love it. No, I seriously, I want to go out to all of her restaurants one day. Yeah, that's a bucket list for me.
LG: Um, do you crave anything? Like, what do you splurge on when you're just like, you know? Yeah, ready for something good.
BC: So lately, my splurge has been vanilla Greek yogurt with a nut based granola and dark chocolate chips. That's been like my dessert. And I actually weirdly enough, got my husband on it. And now he eats it almost every night like I do. And he is the sweet guy like, ah, comes from a long line of sweet lovers. And so yeah, for him to eat Greek yogurt as his in place of his ice cream is huge. I didn't even mean to do that. He just saw me eating it. So I think it's kind of funny. But it's you get your protein but you also get your sweet.
MT:
Yeah.
MT:
So if there's one thing you could eat for the rest of your life, what would it be if it was just that one thing and everything else was kind of cut off and you could only eat one thing?
BC: Tacos. Yeah, I love like Chipotle. I love tacos. Because I think a lot of the ingredients are fresh. They can be fresh, of course. So like cilantro is one of my favorite herbs. So yeah. What tacos any good one any shrimp tacos, chicken tacos. I just love tacos.
LG:
That's great. For anything. Exactly. Yeah. Gotta have the whole meal. Yes. And it is summer. We're talking about summer barbecues. Are you traveling? Any fun plans this summer?
BC:
Yeah, we're going to Gatlinburg next month for I'm in my cousin's wedding. And so we're going down to Gatlinburg and then in October, we're hopefully going to be going down to Cabo for our three year anniversary. So tacos there? Yes, yes, yes, yes.
MT: Well, you've been great. Thanks, Bailey, so much for kind of opening our eyes to maybe doing the barbecue a little bit differently this year. Still have a great time still enjoy all the food. But your advice has been really good and something that I think we can all use a little bit. Awesome. Thank you so much for having me. You're welcome. We appreciate it. And we thank you for joining us for this episode of the wellness conversation and OhioHealth podcast. Before we wrap up, we do invite you to follow us on all major social channels and helps you stay up to date on our new episodes as well as health and wellness topics. And if you're looking for more information on OhioHealth services and locations, it is very easy just go to ohiohealth.com.
LG
The information in this episode will also be available in written form on the OhioHealth wellness blog, you can find that@blog.ohiohealth.com Thank you for joining us and be sure to subscribe as we continue our exploration of important health and wellness topics with OhioHealth experts