Barbecues (BBQs) have been held in the U.S. since the colonial days. But the feasting and celebration associated with large barbecues began in the early 1800s in the South. Prior to the Civil War, pigs were an important staple in Southern cuisine. They could be raised in the wild and captured when the food supply needed to be replenished. A pig hunt and capture was a time for celebration, bringing together large numbers of family, friends and neighbors.

Farmers eventually began to feed pigs corn to fatten the animals and eliminate the stringy, tough meat associated with wild hogs. Pig meat BBQs became a staple at church picnics and political rallies.

In the South, pig meat is still the traditional staple at many BBQs. But in other parts of the country, beef is a popular fare. Vegetarian options are also inching their way on to many American grills.

Topping it Off

As we approach the July 4th holiday, many Americans are preparing their menus with what has become all-American picnic fare – hot dogs and hamburgers. Cooking releases the wonderful grilled aroma, but the tasty toppings accent the mouth-watering flavor. However, Registered Dietitian Meredith Baum, R.D., says too much of a topping isn’t always a good thing. She offers some suggestions about condiments: Mustard. Baum says mustard’s the best choice among the popular BBQ condiments. It’s generally low in calories, salt and fat. Yellow mustard is lower in salt and calories than Dijon mustard.

Ketchup. Whether you call it ketchup or catsup, it’s made from the same basic ingredient – tomatoes. Tomatoes contain a healthy antioxidant, called lycopene. Baum says a little squirt on a burger or hot dog is fine, but don’t go overboard. Most ketchup contains high amounts of salt and high fructose corn syrup. If you use a lot, consider buying a low-salt, low-carb variety. For a healthy alternative, try some homemade salsa. You get the tomato flavor and extra veggies without the added salt. For more zing, add hot sauce or chopped chili peppers to the salsa.

Mayonnaise. Mayo is an important condiment. It’s not only a topping, it’s often used to make salad dressings, potato and macaroni salads and some other favorite picnic foods. Baum warns it should be used sparingly because it has the highest fat content of all the condiments. Varieties made from olive oil or canola oil are a little lower in fat, and still tasty. If you want to cut the fat even further, try low-fat sour cream or plain low fat yogurt.

Pickle relish A little pickle relish goes a long way. Baum says one tablespoon adds only 10 calories to your food. But don't go crazy. Sweet pickle relish also contains sugar and a significant amount of salt.

Sauerkraut. For some people, a hot dog without sauerkraut is not really a hot dog. Sauerkraut is basically fermented cabbage, so it’s a nice way to sneak in an extra vegetable. But it can contain a lot of salt. Baum suggests rinsing the sauerkraut to remove some of the salt.

If you’re expanding your BBQ fare to other meats, like ribs or steaks, you still have to watch how they are prepared to cut down on salt, calories and fat. Baum has some alternatives to the traditional slathering of barbecue sauce: Marinades. If you have a little more prep time, or can plan ahead, marinades are great ways to tenderize meat and add flavor. Herbs and spices can be combined with a little olive oil and vinegar, then poured over the meat. Allow the meat to marinate for a few hours. If you use a pre-packaged marinade, look for one that’s low in salt and fat.

Rubs. Rubs are a nice way to season and flavor meat without the mess of a marinade. You can combine any number of herbs and spices to come up with your own flavor combinations. Add some grated fruit peel for an exotic flavor. Simply mix the ingredients and rub onto the surface of the meat prior to grilling. If you use a commercial rub, pay attention to the salt content.

For tips on healthy eating:

American Dietetic Association