Healthy Grilling Tips from Diane Henderiks, R.D., Dietitian in the Kitchen™

Healthy Grilling Tips from the Dietitian in the Kitchen™

Grilling is great for lots of reasons. You get a wonderful outdoorsy flavor. You don't have to add butter or oil. And it's fun! Here´s five tips, five foods and two recipes that will help you get the most out of your grill this summer.

1. Maximize flavor the healthy way. Use marinades and rubs to increase flavor and reduce need for high-fat condiments.
2. Trim that fat! Choose low fat meat and poultry and trim all visible fat.
3. Foil the fish. Use a grilling basket for shellfish or fish, but if you don't have one, then just wrap foil around shellfish and fish.
4. Be adventurous. A great way to get in healthy flair is to grill fruits and veggies for a change of flavor.
5. Charring is a no-no. Most may not be aware of this, but high temperatures can trigger compounds in muscles of meats, poultry and fish called "polycyclic aromatic hydrocarbons" and "hetrocyclic amines" which may increase cancer risk. So turn often and avoid charring. And be sure to marinate meats before grilling to reduce the formation of hetrocyclic amines and to add flavor.

Healthy Grilling Foods

1. Protein: choose chicken breast, lean pork chop, shrimp, salmon, as well as items to prepare a marinade.
2. Starches: finger potatoes, jicama
3. Fruit: pineapple ring, peaches, variety of fruits
4. Veggies: corn, eggplant, zucchini
5. Other items for grilling: canola oil (reduces sticking on grill grates), grilling basket, disposable grill grates for fish and shellfish, basting brush to baste sauces and marinades and True Lemon, True Lime, True Orange for seasoning.

Final tips to keep grilling safe and healthy: always cook meats to the proper temperature. Add sauces at the end of the cooking time to prevent burning. And finally, be sure to keep your grill clean!

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