Flip grilled meat often to prevent dripping juices.ĥ.The acidity protects surfaces from HCAs and PAHs. Use a marinade that contains vinegar or lemon juice.Trim away visible fat to prevent fat from dripping onto hot coals and creating smoke.Consider making kebabs instead of large pieces of meat to reduce cooking time.Limit grill time by defrosting meat first.Grill lines are a part of barbequing and with a few simple tweaks, you can keep carcinogen production to a minimum. As the smoke wafts around cooking food, its carcinogens stick to the food. HCAs form when proteins cook at high temperatures and PAHs form when meat juices drip onto hot surfaces like charcoal and create smoke. Grilling is a wonderful way to add flavor to foods, but the blackened, charred pieces may contain cancer promoting compounds called heterocyclic amines and polycyclic aromatic amines. Avoid more processed red meats like brats, hot dogs and sausage, which are often loaded with sodium and saturated fat.Ĥ. Trim visible fat and marbling before grilling. If you can’t imagine a barbeque without red meat, opt for leaner cuts like sirloin or tenderloin, or 98 percent lean ground beef – all with a grade of choice or select, rather than prime. These types of proteins are lower in saturated fat than red meat and fish contain healthy fats that are good for brain and heart health.
Try choosing some leaner meat options like skinless chicken breast, lean ground poultry and fish such as salmon or trout. You definitely don’t have to go meatless to have a healthy barbeque. You can substitute those grains in your typical pasta salad recipe. Experiment with making whole grain-based salads using quinoa, farrow, millet, barley or whole wheat couscous. If you’re worried about the taste, mix half and half so it’s subtle.
If you’re serving burgers and hotdogs, buy whole grain wheat buns. Top the watermelon with whipped cream or yogurt and add fruit, nuts or chocolate chips. Place the slices on a platter to resemble the slices of a pizza. A fun and simple fruit dessert is watermelon pizza. If you’re really watching calories, use a plant-based milk like almond or soy milk, which tend to have fewer calories than cow’s milk, and be sure to drink sensible portions.įruit can also enhance the dessert table. Limit the smoothies to one or two fruits and use milk or yogurt for protein. A few to try include asparagus, zucchini, yellow squash, eggplant, corn, bananas, peaches, plums and even watermelon.Ī smoothie station is another fun and healthy way to incorporate fruit into the party. You can grill almost anything, so it can be fun to experiment with grilled fruits and vegetables to see how they turn out. It can be as simple as having a fruit and vegetable tray with dips that make them more fun to eat. There are lots of different ways to add fruits and vegetables to the menu. Invite fruits and vegetables to the party. Whether you’re the host or a guest, consider trying one, two or three of the following tips to up the health quotient at your next cookout.ġ. But as you’re spending time with friends and family, it’s easy to overindulge and knock your diet off the rails.īut there’s good news – you don’t have to cut your favorite foods from the standard barbeque menu to make it a healthier affair. Tasty food, refreshing beverages and good company are all elements of a traditional summer barbeque.
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