Summer’s here, and with it come long, sunny weekends filled with family, friends, and the irresistible sizzle of a braai.

But if you’re trying to make healthier choices, you don’t have to give up the flavour or fun. With a few simple tweaks, you can enjoy every bite of your next braai — guilt-free.

• Select lean meats
Cuts of meat such as ribs, rashers, and sausages are loaded with unhealthy fats. Considering South Africa has one of the highest obesity rates globally, with 31% of men and 68% of women classified as overweight or obese, it’s wise to opt for leaner meats to manage your fat intake.

Sirloin or fillet, for example, contains less fat than rib-eye or T-bone. Even better, switch to chicken breasts, turkey, or fish.

• Marinate with healthy ingredients
Marinades are a braai favourite, but many store-bought ones are packed with sugar, preservatives, and, you guessed it, salt.

All that extra salt can sneak up on you. South Africans eat around eight grams of salt daily, almost double what the World Health Organization recommends.

A better option is to make your own. Use fresh ingredients like lemon juice, herbs, garlic, and olive oil for a healthier marinade. Vinegar-based marinades work well, too, as they soften the meat.

• Heap on the vegetables
Most braai plates are stacked with meat, bread, and pap, with little room for veggies. However, incorporating vegetables can add essential vitamins and minerals to your meal.

Bell peppers, courgettes, mushrooms, and onions sear well on the grill. Try making veggie skewers and layering zucchini slices, cherry tomatoes, and baby corn for variety.

• Mind portion sizes
Fill half your plate with vegetables, a quarter with lean meat, and the last quarter with healthy starch like sweet potatoes or brown rice.

Sweet potatoes, in particular, are a great option because they are rich in fibre and vitamin A, offering more nutrition than refined starches like white bread.

• Cook at milder temperatures
Braaing meat at very high temperatures can produce harmful chemicals like HCAs and PAHs, which have been linked to cancer, especially when the meat gets charred or burnt.

To reduce the risk, avoid cooking the meat directly over the flames. You can also pre-cook your meat in the oven or microwave to reduce grill time.

According to the National Cancer Institute, these steps can lower HCAs while keeping your braai tasty and healthier.

• Ditch sugary drinks
Sugary drinks like fruit juice can lead to weight gain and raise your risk of diabetes and tooth decay. Instead, try sparkling water or homemade iced tea for a healthier choice.

And while beer and wine are standard at braais, it’s good to remember they can be unhealthy if you overdo it.
A simple way to cut back is to alternate between alcoholic drinks and water or a non-alcoholic option to stay hydrated and keep things balanced.

• A braai doesn’t have to be unhealthy
You can enjoy a deliciously healthy braai by making small changes, such as choosing lean meats, piling on the veggies, and paying attention to sauces and drinks.