A 'barbecue summer' is in prospect - allegedly! To help us make the most of it, behaviour expert Judi James looks at some of the social benefits of al fresco family gatherings, while nutritionist Sarah Schenker offers suggestions for healthier BBQ menu choices.

Many of us are choosing to cut the cost of our summer holiday by 'staycationing' in Britain this year, and the good news is that the weather looks promising. The Met Office forecasts above-average temperatures, with no repeat of the wet summers of 2007 and 2008.

With the prospect of a good summer and more outdoor living, we can replicate the social feel-good factor that we often only get on holiday, says Judi. "Unlike indoor parties or dinner parties, a BBQ is often quite spontaneous and relaxed, making it perfect for group socialising without the need for formal plates, glassware, napkins and so on."

Any preparation, like marinating meat or fish and assembling salads, can be done well in advance, so everything is ready to serve or cook on the BBQ when the time comes. "Often, it's the only type of social event that the host/cook can enjoy as much as the guests," notes Judi.

Party atmosphere helps families relax and bond

BBQs often produce a party atmosphere, even when it's just the family. They have another social advantage in that they allow a change of family hierarchy, adds Judi. "When families sit around a dinner table, they often take the same seat every day.

"Informal seating in the garden, however, means kids get to choose their own places, allowing them the confidence-boosting element of choice, plus a wider variety of social options."

Family games in the garden can be the ideal way for a working mum or dad to exorcise pent-up workplace stresses or anxieties, says Judi. "Physical exercise that is fun rather than structured can be the best way to wind down after a day at the office - much more so than a long debrief about all your problems."

With TVs and computer games left indoors, there's less chance of children (and adults!) being distracted, and more chance of them joining in conversationally, notes Judi.

Children also get to choose their own food at a BBQ, either planning it from source or selecting the particular pieces off the BBQ grill. "This will increase feelings of power and confidence, as well as creating positive links between healthy food and genuine hunger," she adds.

As well as bringing all the usual benefits of exercise, like enhanced fitness and lowered stress levels, playing outdoor games replicates some of the most natural animal bonding processes, explains Judi. "These include teaching team-work, introducing play-fighting or competitiveness, and creating confidence in kids, who can easily excel over the adults."

Tips for healthier BBQ food

"Contrary to popular belief, barbecues don't have to be a glut of fatty burgers, sausages, creamy dips and crisps giving you a fat and salt overdose," says nutritionist Sarah Schenker. She points out that, with a few clever food choices, they can actually be healthy.

"While there has been some research linking eating burnt and char-grilled foods with cancer, you would need to be eating burnt food every few days before there was a serious risk to health," she notes.

"In fact, barbecues can be a good way to cook pieces of meat as they don't sit in their own fat, while the char-grill effect gives the food a unique flavour, so you don’t need to add salt."

Here are some tips from Sarah for food choices that will set your BBQ menu apart from the crowd, plus ideas for healthier ways to prepare the food.

Go for small thick steaks rather than larger thin ones, as this reduces the surface area for char-grilling. Lean beef steaks are only 6 per cent fat and are rich in protein, iron and zinc.

Remove the skin from chicken legs to lower the saturated fat content. Skinless chicken is virtually all protein and no fat. It also provides potassium and some B vitamins. If you have time, marinade overnight to add plenty of flavour. Try mixing some honey with balsamic vinegar, lime juice and chilli flakes, coat the chicken and cook for 30 minutes, making sure the chicken is thoroughly cooked through.

Halloumi cheese is a great BBQ food for vegetarians as it doesn’t melt and keeps its shape and texture. Thread chunks of cheese, alternating with button mushrooms, chunks of peppers and thick slices of courgette, onto skewers and drizzle with a little olive oil. Place on the barbecue first or away from the meat to avoid contamination. Cook for 20 minutes. The cheese is fairly low in fat and a rich source of calcium. The peppers provide vitamin C and beta-carotene, while the courgettes are a good source of folate.

The best fish for a BBQ is something meaty like a tuna or salmon steak. Salmon and fresh tuna are rich in omega 3 fats, which are good for heart health. Brush the steaks with a little olive oil and place straight on to the barbecue. It's best to cook them first before the BBQ gets too hot, but make sure they're cooked all the way through ? they‘ll probably need 15 minutes.

Corn-on-the cob works well on the BBQ and is a good source of fibre, potassium and magnesium. Wrap them in foil and just let them cook for about 15 minutes until they are tender. Or brush with olive oil, sprinkle with a little paprika (instead of salt) and barbecue for about 10 minutes.

To inspire you to try something new (and healthier) this summer, we've got two delicious recipes to include on your barbecue menu: BBQ pork with sage and lemon, and BBQ tamarind salmon with lemongrass and chilli.