Healthy tips for summer grilling
Consumption of meat that is tossed on the grill should be decreased to optimize overall health
As the sun shines and brings on the summer season, grilling outdoors is an enjoyed pastime. However, consumption of meat that is tossed on the grill should be decreased to optimize overall health. To reduce your meat consumption, power up with plant-based meals. Consider plant protein sources to replace traditional meats, or add a side of vegetables to cut back your portion size of meat.
Potential risks of red meat:
• Has been related to cellular damage.
• Tend to be calorie-dense.
• High in saturated fat and cholesterol.
• Carcinogens can be formed in meat preserved by smoking, curing, salting or added preservatives.
• Cooking muscle meats (including beef, pork, fish or poultry) at high temperatures can produce carcinogens such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs); risk of these carcinogens forming is higher for red meats and processed meats.
If consumed, aim to keep your portions of red meat (beef, pork or lamb) to three ounces or less, no more than six times per week. Avoid processed meats such as ham, bacon, hot dogs, sausages and deli meats; save these foods for special occasions.
Tips for grilling meat:
• Marinade meat for at least 30 minutes to help protect against the formation of carcinogens and improve the flavor. Try vinegar, lemon juice, spices and herbs such as rosemary, thyme, garlic, sage and red pepper.
• Choose lean cuts and trim the fat.
• Cut off charred portions.
• Pre-cook meats in the oven to reduce the time spent on the grill.
• Flip your meat frequently.
• Lower the temperature, but ensure that you are still meeting the minimum cooking temperature for food safety. This will add only a few minutes to cooking but can produce fewer carcinogens.
• Scrub the grill. Cleaning after each use prevents the harmful chemicals from building up and transferring to your next meal.
Power up with plant-based meals:
• Use plant protein sources such as tofu, tempeh and plant-based burgers.
• Consuming a well-balanced diet can provide adequate nutrients for your body.
• Plant-based diets play a protective role to inactivate damaging compounds.
• You can also grill fruits and vegetables.
• Plant foods are low in calories but nutrient dense.
• Plant-based diets can help with weight maintenance.
• Add a salad to your meal to switch your dining focus to vegetables, fruits and whole grains.
• Examples of plant-based grilled meals include bean burgers, stuffed Portobello mushrooms and flatbread with grilled vegetables.
Also, as you are outside enjoying the sunshine, consider beverage choices. Avoid sugary drinks and limit alcohol consumption. A chilled soup such as cucumber-dill or gazpacho can be a refreshing addition to a meal. Creating a fruit-infused water can be made to enhance taste and replace electrolytes. Add to water sliced lemons, limes, oranges, cucumber or toss in a handful of berries; use herbs and spices such as mint, basil, rosemary, sage, thyme, lavender or ginger.
Think beyond food selections and consider preparation methods as part of overall healthy eating. Balance your meals and enjoy dining outside this summer.
Renee Pieroth is a registered and licensed dietitian. The Hillsborough resident is a board-certified specialist in oncology nutrition and works at Cancer Treatment Centers of America in Philadelphia. She is also a certified group fitness instructor by the Aerobics and Fitness Association of America, and writes a blog titled Renee's Healthy Weighs (http://reneeshealthyweighs.blogspot.com/) to promote healthy choices and overall wellness.