Practice food safety

When working with raw meats, poultry, and seafood, practice good food safety to prevent foodborne illness. Never use the same tray or plate for cooked meats that were used to bring raw foods to the grill. Wash your hands with soap and water after touching raw foods. Disinfect surfaces that have come into contact with raw foods. Stay mindful of the rags you use around the grill. If you’ve used them to wipe dirty hands, get a new one and designate it for clean hands only.

Choose healthy options

Grilling can be a healthy method for cooking, but you can boost your nutrition by choosing the right foods for your meal. Focus on poultry, fish, and seasonal vegetables. Chicken breasts can be cut and made into kebabs, and delicate fish can be cooked in foil packets. Corn on the cob, zucchini slices, eggplant slices, whole bell peppers, onion slices, and heads of romaine lettuce are all examples of vegetables that are delicious when cooked on the grill. Don’t forget dessert. Warm fruit kebabs with berries, melon, and pineapple sprinkled with cinnamon or drizzled with honey make a healthy end to your cookout.

Marinate your meats

Grilling meats at high heat has been linked to carcinogens in the food. Research shows that marinating meats may reduce these carcinogens. Make marinades with healthy oils, vinegar, and juices; always add fresh herbs. Studies have shown that fresh herbs like rosemary and thyme help reduce the carcinogens.

Pick healthier seasonings

Rubs and seasoning mixes can be healthier options for flavoring grilled foods when compared to heavy sauces, but not all spice seasonings are created equally. Some have added sugar and high levels of sodium. Choose low-salt, sugar-free spice rubs to make your grilled meal healthier. If you can’t find a healthy rub you like, experiment with making your own. Equal parts of spices like chili powder, cumin, oregano, and garlic powder with a little salt and pepper can be made into a paste by stirring in heart-healthy olive oil. Rub down meats and vegetables with the paste before grilling.

Make sure it’s done

FoodSafety.gov has set guidelines for grilling temperatures to reduce the risk of foodborne illness. Poultry should be cooked to at least 165 degrees Fahrenheit, ground beef to 160 degrees, and steaks to 145 degrees. Invest in a meat thermometer for safe and healthy grilling.

Sources

• FoodSafety.gov - Safe Minimum Cooking Temperatures
• American Heart Association - Heart-healthy Grilling and Barbecue Tips

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.