Summer is definitely which means, for most of us ditching the heat of cooking in the kitchen and taking it outdoors to the barbecue. Many people believe that barbecuing is a healthy, low-fat way to eat, and they would not be wrong. However, what is potentially a great way to cook can turn into a nightmare for the waistline and the arteries. So today's column is serving up some tips on low-fat grilling.

Most of the problems with barbecued meals come with the condiments and accompanying dishes. These evils are the ones we are well aware of and choose to ignore! We all know that the potato salad, macaroni and cheese, peas and rice and coleslaw that we often have with the barbecued chicken are less than healthy choices. These traditional Bermudian dishes are laden with fat, so if you are going to include them in your meal, at least make every effort to make lower-fat versions: use light or fat-free mayonnaise in the potato salad; dilute your coleslaw dressing with water and brown malt vinegar to reduce the fat and calories ending up in the salad but still maintain the flavour; use low-fat cheese for the macaroni and cheese.

Ideally, substitute these more fattening dishes for healthier choices! For example, why not try vegetable shish kabobs and barbecued corn instead of potato salad and macaroni and cheese. Try putting some of your favourite vegetables, such as zucchini, mushrooms, onions, peppers, and cherry tomatoes, on a skewer and then sprinkle it with garlic and brush with fat-free salad dressing; try honey-mustard or Italian for instance. You can fill up on grilled vegetables for far fewer calories and a lot less fat than any of our local side dishes.

Now let's talk about the meat. Start with meat cuts that are well trimmed of fat and have any skin removed. Some great choices include lean meat, poultry, fish, shellfish and veggie burgers; just remember that because these choices have less fat, they may stick to the grill so be sure to spray the grill with a non-fat spray such as Pam. They will also tend to dry out more quickly, so be sure to baste them with a healthy marinade, such as barbecue sauce or light/fat-free salad dressing.

Here are some other tips:

* Use low-fat cheese to top those chicken and veggie burgers;

* Fill up on the crispy, fresh salad you made for the barbecue;

* Bake a potato and top with fat-free sour cream to replace the potato salad;

* For condiment fans, use ketchup, mustard and relish and skip the mayonnaise, sour cream and other fattening choices;

* If you're drinking alcohol, stick to light beers or wine spritzers to keep the calories down;

* For dessert fans, try a slice of fresh watermelon or fruit salad topped with fat-free whipped cream.

To make that family barbecue even better, be sure to include an after-dinner football game or play Frisbee - any activity that you all find fun and that gets you up and moving. It's light until almost 9 p.m. these days, and the calories you burn having fun will be calories not stored as fat! And you get healthy quality time with your friends and family at the same time!

Last but not least, let me remind everyone: if we eat more than our body can use at any one sitting, the excess calories will be stored as fat! That is the bottom line, and if you don't want to make your bottom line bigger, don't load the plate up high! Eat and drink in moderation! Happy grilling!