Grilling can be a healthy method to prepare foods for a fun summer cookout! Follow these five grilling tips when planning your next picnic or barbeque.

1. Select a heart-healthy protein.  

Skinless chicken breast, fish, and turkey burgers are great choices. You can make chicken kebobs, marinate fish, and add spices to a turkey burger. If you choose beef or pork, choose lean cuts such as porterhouse, top loin, sirloin, T-bone steak, tenderloin, and 90% lean ground beef. For pork, choose chops and tenderloin, making sure to trim any visible fat. As for ground beef, you can add more nutrients, flavor, and texture by cutting down on unhealthy fat.  Replace part of the ground beef with chopped mushrooms.   

 

2.  Enhance flavor.  

Create a rub with your favorite spices such as garlic powder, onion powder, black pepper, chili powder, and smoked paprika. Marinate to add flavor and make the meat more tender. Check out these easy marinade recipes: 

https://therealfoodrds.com/5-easy-chicken-marinades/ 

 

3. Make the buns whole grain.  

Whole grains provide more fiber, vitamins, and minerals than processed white buns. If you are limiting your carbs, try an open-faced burger.  

 

4. Include color in your feast.  

Just about all veggies and fruits can be grilled!  Add peppers, mushrooms, and zucchini to your kabobs, or use a grill pan or basket. Brush veggies with olive oil to prevent sticking. Grill fruit for a tasty and nutritious dessert. See this link for a delicious fruit kebab recipe:  

https://www.eatright.org/food/planning-and-prep/recipes/grilled-fruit-kebabs-recipe 

 

5. Be safe.  

Exposing protein-rich meat, chicken, and fish to high heat, rising smoke, and flare-ups creates unhealthy compounds (polycyclic aromatic hydrocarbons and heterocyclic amines). These substances have been linked to various types of cancer. You can reduce the formation of these compounds by marinating the food, lining the grill with perforated foil, cooking for longer at lower temperatures, and keeping a spray bottle filled with water handy to control flare-ups. See the infographic for food prep, grilling, and storing tips to keep you safe as you get ready for your summer cookout! To check how long to store food, download the free app, Is My Food Safe. 

This infographic is from the Academy of Nutrition and Dietetics. Visit eatright.org for more information on healthful eating or to find a registered dietitian nutritionist. https://www.eatright.org/homefoodsafety/multimedia/infographics/food-safety-at-the-grill-infographic