Spending an evening by the barbecue grilling out with friends and family is time well spent. But the corn on the cob, red meat, burger buns and sodas from a single cookout can deliver a whopping dose of unwanted fat, sugar and sodium. Watching what we eat doesn’t mean missing out on our favorite foods and festivities. By planning ahead and making smart food choices, we can have a great time grilling while making grilling good for us, too! Meat selection: The best choice for burgers is 92% or 95% lean ground beef, especially if it’s sirloin. This gives the meatiest flavor for the lowest amount of fat. But beware of burger buns loaded with sodium. King’s Hawaiian burger and hot dog buns are a low-sodium bread option (135 g per bun) or skip the “bread bomb” altogether and get creative by wrapping your burger in crunchy lettuce or grilled portabella mushroom slices. If you’re craving steak, avoid fatty cuts such as T-bone and ribeye. Leaner cuts like top round and top sirloin are lower in fat and calories and taste more flavorful. Since lean steaks can toughen if cooked past medium, they’re an excellent choice for marinades. While red meat is fine for special occasions, the healthiest choices for frequent grilling are chicken and seafood. You can’t go wrong with skinless, boneless chicken breasts, a plank of boneless salmon or jumbo shrimp on a skewer. To make sure your meat isn’t hiding a ton of sodium absorbed during transportation or processing, buy it frozen in a package with a nutrition label. Before leaving the grocery store, swing by the produce section for some fresh vegetables to add to the grill. Corn on the cob tastes great grilled, as do zucchini, summer squash, carrots, mushrooms and onions. Brush vegetables with extra virgin olive oil before grilling and pack a little extra punch with salt-free seasonings such as Mickey & T’s Lemon Pepper or Great Garlic Pepper. Rather than dipping grilled meat in high-sodium sauces or ketchup, add flavor before grilling with a marinade or dry rub Marinating: A marinade helps tenderize tough meat and make it juicier while also adding robust flavor. At our sister site, Foods4YourHealth, we offer a broad selection of affordable, mouth-watering, low-sodium and salt-free marinades. I recommend Mr. Spice Salt Free Honey BBQ for steaks,...