6 Essential Tips for Healthy Grilling

Is there anything better than a summer day and the smell of grilling?  We don’t think so!  Grilling is a cooking method loved by many, especially on holidays such as the fourth of July, Memorial day, or Labor day.  While grilled meats are tasty, there are some tips to keep in mind to ensure it aligns with your health goals.  Check out our six tips for a healthier grilling experience below.

1. Choose Lean Proteins 

Healthy grilling begins at the grocery store by purchasing lean protein choices like fish, chicken, turkey, or shellfish.  Their low saturated fat content makes them a smarter choice for your heart.  Saturated fat can be easily identified in red meat by looking for the white color known as marbling.  Does this mean all red meat is off-limits?  Not necessarily.  If selecting red meat, opt for cuts with the words “loin” or “round” in the name, as these usually contain a leaner nutrition profile.  You can also trim off any visible white fat before cooking.

2. Pay Attention to Serving Size

Have you ever been to a restaurant and seen a 3-ounce steak listed on the menu?  Usually, restaurants and butcher shops provide larger serving sizes than necessary.  A standard serving of protein is 3 ounces cooked, and raw meat will shrink 25% when cooked, so opting for 4 ounces precooked is optimal.  If you have a hard time remembering, USDA MyPlate has a great visual placing protein on a quarter of your plate.

3. Flip Your Meat Often

Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals that form when protein is cooked using high-temperature methods, such as grilling, and may increase the risk of cancer.  However, continuously turning meat over on a high heat source may help reduce your risk as it can reduce HCA formation.  Another tip to reduce HCAs and PAHs is to remove any visible charring produced on the protein.

4. Check Internal Temperatures

Foodborne illnesses like Salmonella or E.Coli are often linked to protein sources but can be easily avoided with proper techniques.  First, make sure to use different tongs and cutting boards when touching your raw protein versus cooked.  Next, familiarize yourself with the proper internal temperatures, pick up a meat thermometer, and make sure to cook your meat thoroughly.

5. Make Your Own Marinade

While using the Lose It! app to track food choices, you may have noticed that sodium can add up quickly in a day.  Store-bought marinades are tasty but usually high in ingredients and salt.  By making your own marinades using lemon juice (or another citrus), olive oil, fresh herbs, spices, and pepper, you can better control the sodium content creating a healthier meal. 

Related Reading: Our Simple, No-Fail Marinade Recipe 

6. Add the Color

Yes, we are talking about vegetables!  Both starchy and non-starchy vegetables are a great addition to any summertime grilling meal.  Some of our favorites at Lose It! include sweet potatoes, zucchini, squash, tomatoes, onions, mushrooms, bell peppers, corn, and even romaine lettuce.  Add them onto kabobs or place them in a grill basket!  The best part?  They make for great leftovers chopped into a salad the next day!

This summer (and beyond), fire up the grill with confidence using our 6 tips for healthy grilling.  Comment your favorite foods or marinades for grilling below.

Edited by: Anna Smith, MS, RDN, LDN