Summer is here! That means grills are being fired up and cookouts planned. Grilling is a fun way to cook and enjoy time with family and friends, but did you know you can make grilled meals healthy, too? Check out these quick and easy summer grilling tips to help keep your health in focus this season.
Keep It Safe
Food safety is just as important as the nutritional content of your meal. When grilling – or preparing any food – be sure to:
- Wash your hands before you begin preparing your meal and after touching raw meat
- Ensure your cooking tools have been cleaned and sanitized
- Keep raw meats away from vegetables and other food items
- Cook meat to the right temperature (click here for a full guide on safe meat temperatures)
- Refrigerate leftovers right away to make sure they’re good for a second or even third meal
Choose Lean Proteins
Common grilled meats like burgers and hot dogs can add lots of fat and calories to your diet. Instead, try grilling lean meats like:
- Skinless chicken breasts
- Fish like salmon, cod, shrimp or other white fish
- Turkey burgers
- Leaner cuts of beef or pork, like loin or round cuts
Plant-based proteins, like black bean burgers or marinated tofu, are also great for grilling.
Add More Vegetables
Grilling is a great way to reinvent how you eat your vegetables! They’re full of vitamins, low in calories and add some needed color to your plate. Try grilling:
- Zucchini or squash
- Bell peppers
- Corn on the cob
- Asparagus
- Onions
- Tomatoes
- Mushrooms
To add a little something extra to your veggies, toss them in olive oil and seasonings and your favorite herbs, before putting them on the grill.
Marinate for Health
Marinating meat and vegetables is a great way to add flavor to your food without adding too much extra salt or fat. You can make simple, low-cost marinates at home by mixing olive oil, vinegar or lemon juice and your favorite herbs, garlic and other spices. Marinate meat or plant-based proteins for several hours to allow the marinade to soak in and add extra flavor.
Reach for Healthy Sides
Some of the best parts of a grilled meal are the sides that come with it! Side dishes can make or break your meal, so it’s important to reach for nutrient-dense choices. Instead of grabbing chips or potato salad, try:
- A colorful fruit salad
- Grilled sweet potatoes
- Whole grain pasta salad with veggies like tomatoes, cucumbers and bell peppers
- A green salad topped with vegetables and a light dressing or vinaigrette
Utilize MyPlate.gov
Understanding the different food groups and how much you should be eating of each group is an important part of eating healthily. MyPlate.gov is a great resource for exploring food groups and learning what a healthy plate looks like. Plus, you can find budget-friendly meal ideas and additional resources – all for free!
Grilling is a fun part of any summer and can be a healthy way to enjoy your meals with friends and family. With a few simple changes, like adding lean proteins, including more veggies and cooking safely, you can enjoy fun cookouts during these warmer months while also taking care of your health!
