Just one small plate at a summer barbecue has the power to derail a week of healthy eating.

The average quarter-pound cheeseburger racks up 500 calories and a small serving of coleslaw or pasta salad doubles that rather sparse plate to 1000 calories — more than most dietitians suggest anyone eat in one meal.

The average quarter-pound cheeseburger racks up 500 calories, while a small serving of coleslaw or pasta salad doubles that.

And who stops there anyway? There’s still dessert to add in — plus beverages.

There is a way to curtail the high calories and sodium, added preservatives, trans fats, and sugar many traditional picnics offer.

Try these six alternatives and defend your health with nourishing meals that are lighter and tastier.

1.) Salmon
This tasty fish is full of many key nutrients, including omega 3 fatty acids, protein, vitamin D, calcium, vitamin B12, and selenium, says Rima Kleiner, a registered dietician from Greensboro, North Carolina.

She suggests grilling it on a cedar plank or straight on the grates for a delicious, nutritious meal. Salmon averages 300 calories per serving — half of most burgers — and it requires little garnishment. Grilling the hearty fish with a splash of lemon juice or a few herbs sprinkled on top is sufficient.

2.) Pork Tenderloin
The least fatty of all pork cuts, pork tenderloin can be marinated to add flavor. One of the many recipes on the National Pork Board’s website suggests making a marinade of fresh orange and grapefruit juices, cilantro, oregano, cumin, garlic, and red pepper flakes. Allow the pork to soak for 30 minutes up to 6 hours. At only 140 calories a serving, pork is a caloric bargain.

3.) Smoked Turkey Breast
This is one of the healthier meats to grill, according to registered dietician Rene Ficek, who is the lead nutrition expert at Seattle Sutton’s Healthy Eating. Smoking the meat increases the flavor and satisfaction and helps avoid the saturated fat that accompanies beef and pork.

Corn is the leading summer favorite and a good source of fiber, folate, vitamins, minerals, and antioxidant carotenoids.

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4.) Kebabs
Skewer cubes of your favorite meats and vegetables and grill as a main entrée, or make all-vegetable kebabs to balance a meal.

Nancy Popkin, a nutrition coach in Bucks County, Pennsylvania, suggests using any variety of mushrooms, summer squash, peppers, cherry tomatoes, onions, shrimp, scallops, chicken, or beef in kebabs. By controlling the foods added to the skewer, it’s easy to decrease the amount of meat and increase the amount of vegetables — which will have a big impact on calories.

5.) Veggies
Veggies can be grilled quickly, alongside meat or alone. Corn is the leading summer favorite and a good source of fiber, folate, vitamins, minerals, and antioxidant carotenoids, which may help promote eye health.

Mushrooms, eggplant, zucchini, summer squash, artichokes, and peppers bloom with flavor on the grill. Grilled vegetables also offer fun substitutes for less healthy traditional picnic foods. Avoid the nitrates in hot dogs by grilling whole carrots and popping them on a bun for the kids.

Grilled strips of pepper and zucchini can substitute for French fries. Portobello mushrooms or thick eggplant slices have a rich, meaty texture with a fraction of ground beef’s calories and fit perfectly on a toasty hamburger bun. Avoid mayonnaise by using flavored mustards, like garlic, raspberry, and horseradish.

6.) Pineapple
Create a simple and elegant dessert with very minor prep time. Grilling caramelizes the sugars and intensifies the flavor. Add traditional or frozen nonfat yogurt, or coconut milk whipped cream.

When grilling, remember that charring food creates carcinogens, so supervise the grill closely, especially with foods that may blacken quickly.

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Marinating meats can add flavor and cut down on fats from added sauces, but chef Gerard Viverito, a culinary expert and educator, from Rhinebeck, New York, warns about a simple ingredient in many marinade recipes that can trigger unhealthy results.

“A lot of people marinate their meats in olive oil before grilling,” he told LifeZette. “Over-heating olive oil can cause it to break down into dangerous carcinogens. When an oil is heated beyond its smoke point, its molecular structure breaks down. It loses its nutritional value and may form trans fats.”

Viverito suggests using Malaysian sustainable palm oil, which can stand up to high heat and contains healthy nutrients like vitamin E tocotrienols.

Food sensitivities are another roundabout on the road to a healthier diet, and can make contributing to a party or potluck event difficult. Healthy food advocate and coach Melinda Arcara of Philadelphia, Pennsylvania, reminds that fruits and vegetables are gluten-free, dairy-free, and vegan.

Related: 10 Tools to Make You a Grill Master

“Bring a platter of fresh produce to any summer event,” she said. “Everyone will get to enjoy it, no matter what kind of food sensitivity they have.”

Another crowd favorite is watermelon.

“Nothing says summer like taking a bite of delicious, juicy watermelon,” says Pam Johnson, culinary nutrition specialist at Healthy Dining in San Diego, California. “Watermelon contains vitamins A, C, and B6, which protect and enhance the body’s immunity. Watermelon is also a source of potassium and has a high water content, which keeps the body well-hydrated.”

Eating lighter doesn’t just contribute to health. Lighter fare keeps the body energized, instead of burdened by digestion, when it’s time for summer activities like swimming, biking, volleyball, and other games.

Pat Barone, MCC is a professional credentialed coach and author of the Own Every Bite! bodycentric re-education program for mindful and intuitive eating, which helps clients heal food addictions.