As summer kicks into high gear, many Maritimers are grilling up their favourites on the barbeque. Salads are a side dish staple for an outdoor feast, but they’re not all created equal.

Wendy McCallum is a registered holistic nutrition consultant. She says it's often what goes on the salad that compromises your waistline.

“So you really want to make sure that you're using healthier salad dressings and a lot of people are afraid of it, but it's actually one of the easiest things to do, to just shake up a salad dressing in a jar, or just whip something up in your blender or food processor,” says McCallum.

If you choose a store bought option, dietitian Heather Barnes says choose carefully.

“Go for the vinaigrette type dressings over the creamy ones,” says Barnes. “They will still have the oil in them, but it's usually a better quality oil.”

Potato salad usually gets its creamy texture from high fat mayonnaise. Barnes suggests an easy swap that won't affect the taste.

“You can use some plain Greek yogurt in with some of the mayo to make it a little less fattening,” says Barnes.

Or, you can skip the traditional potato salad altogether in favour of a grilled version.

“Take some baby potatoes, throw them in your grill basket in your grill, cook them until they're nice and tender then toss them with some oil and a little bit of crushed garlic and maybe some grated asiago or parmesan cheese,” suggests McCallum. “I like to throw in a little bit of lemon zest, too, at the end.”

If you prefer your potatoes baked, consider toppings other than sour cream and butter.

“Salsa, Greek yogurt, those are all really great things to put on top of a baked potato and if you can add a little protein with some black beans or something like that, you're even better off,” says McCallum.

Incorporating grains in your salads can also boost their nutritional value.

“You can create something like a quinoa salad, which is a whole grain, and you can also have vegetables in it as well,” says Barnes.

Both McCallum and Barnes agree, when it comes to summer side dishes the more vegetables the better. Whether it's kabobs or a pan of chopped veggies thrown on the grill, the options are endless.

“Instead of buying chips and deferring to the pre-packaged deli salads, think about what else you can throw on the barbecue with your meat while you're grilling it,” says McCallum.

Fruit also grills really well and makes a healthier dessert at summer barbecues.

McCallum’s favourite is grilled watermelon slices, brushed with a bit of olive oil and some chopped fresh mint on top.