Healthy Grilling Tips for the Summer

Summertime is near! The warmer weather usually brings eating outdoors. But that should not mean abandoning your healthy eating habits. Grilling is a signature for summer eating entertainment. Make sure you follow these tips to help ensure a healthy grilling season:

1) Choose lean cuts of meat and trim any excess fat. Use lean cuts of meat (90 percent lean or higher). Usually cuts with “loin” or “round” in the name indicate leaner choices. Fat dripping onto hot coals causes smoke that contains potential carcinogens. Less fat means less smoke.

2) Line the grill with foil and poke small holes in it so the fat can still drip off, but the amount of smoke coming back onto the meat is less.

3) Try using rubs instead of marinades. A rub takes less time and you get all the flavor without the oil (calories) in a marinade. Spray the grill with oil to get an even coating, instead of brushing it on. Grill at lower temperatures to reduce the potential carcinogenic compounds.

4) Always marinate raw meats, fish, or poultry in the refrigerator, never on the counter. Set aside a portion of the marinade before adding raw meat or poultry to use later as a dip or basting sauce. Do not reuse the marinade the raw meat was soaked in. You can boil the marinade for five minutes to be sure to kill any bacteria from the raw meat.

5) Pre-cook meats ahead of time in the microwave or oven so they do not have to sit on the grill as long. You can still get that great grilled taste but cut down on carcinogens that can form when protein is cooked at high temperatures. The food should go directly to the grill from the microwave, range, or oven. Be sure the meat is cooked thoroughly.

6) Make sure the grill is ready. For safety and quality, check that the coals are very hot before cooking food. This can take 30 minutes or longer. Coals should have a light coating of grey ash for optimal heat.

7) Avoid charring meat or eating parts that are especially burned and black. Recent studies have found that eating charred meat may increase risk of certain cancers, such as pancreatic cancer.

8) Add some colorful vegetables and fruit to the grill to get plenty of dietary fiber and antioxidants. Red, yellow and green peppers, yellow squash, mushrooms, red onions, pineapple…all of this produce grills well and makes a delicious, colorful and healthy addition to your meal.

Source: American Cancer Society