A Healthy You: 4 Steps to Safe Summer Grilling

Cindy Gates RD, LD, CWC, CLT

Summer is flying by and grilling out time is closing in. So grab your tongs, fire up the grill and grab your 3 oz of meat and your veggies and fruit ! Yes, that is 3 oz of meat and lots of fruits and veggies. American Institute for Cancer Research says all that grilled meat can be a problem.  When meat, poultry and fish are cooked at high temperatures-especially well done meat, two cancer causing compounds can form. Heterocyclic amines ( HCAs) and polycyclic aromatic hydrocarbons ( PAHs) can damage DNA and increase risk for colon cancer. Remember to keep in mind that too much red meat ( more than 18 oz per week) and any amount of processed meats such as hot dogs, can increase colon cancer on their own and grilling these foods can mean added risk.  But good news: there are always ways to eat healthier. 

 4 Steps to Safer Grilling

Step One: Think low and slow.Slow down the cooking time with a low flame to limit burning and charring. Cooking meats at a lower temperature reduces the amounts of carcinogens. More helpful tips: cut off any visible fat to reduce flare-ups, cook food in the center of the grill and move coals to the outside and cut off any charred portions of meat.Step Two: Marinate the meats.Mix up a marinade with herbs and vinegar or lemon juice and marinade for at least 30 minutes. Marinating meats has been shown to reduce formation of HCAs.  And the bonus-the meat will be tender with added flavor.Step Three: Partially precook your meat.You can do this in the microwave or oven to reduce the amount of time the meat is exposed to high heat. This way you can enjoy the flavor and aroma from grilling but minimize the risks.Step Four: Sizzle your fruits and vegetables.Grill some fruits and vegetables to boost cancer prevention with these foods. No need to worry, fruits and vegetables will not form the cancer causing compounds related to grilling meats. Toss your vegetables with small amount of olive oil and grill. Even the pickiest of eaters will enjoy the flavors that are brought out. Fruits that taste great grilled are apples, peaches and pears. Brush cut up fruits with a little oil to prevent sticking and enjoy.