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Grilling food outdoors is one of the many joys of summertime. It’s also a very healthy cooking method because foods will contain less calories and fat and retain more nutrients during the cooking process. Proteins and vegetables taste great when grilled so this cooking option can help increase your intake of these important foods. Here are some heart healthy tips to help you master this tasty and healthful cooking method:

1. Pick lean and/or skinless protein choices such as chicken breasts or thighs, fish steaks, lean ground turkey, pork or beef for burger patties or firm tofu. Trim visible fat on meat.
2. Although the protein is usually the star of the show, there are many healthy options to pair it with for a low calorie, nutrient packed meal that is best enjoyed in the summer! 
   • Try whole grain buns or pita bread (toasted on the grill if you prefer), brown rice or whole grain pasta salad. Homemade side dishes such as macaroni or potato salad are often lower in calories, fat, sodium and sugar than store-bought.
   • Keep it colorful! Grilled asparagus, peppers, squash, potatoes, mushrooms, onions, and corn on the cob are among the most popular vegetables to grill. Simply brush the vegetables with canola or olive oil to prevent the veggies from sticking to the grill. Homemade Cole slaw and other vegetable based salads also pair nicely with a grilled summer meal.  
   • For a sweet treat, try grilling watermelon, pineapple, sliced apples or pears, nectarine, peaches or plums for dessert. A cold, colorful fruit salad is another traditional summer treat that can help increase our fresh fruit intake while it is at its best quality.  
3. Be mindful of the sodium and sugar content of sauces and marinades. Use salt-free spices such as chili powder, cinnamon, cumin, garlic powder, paprika, rosemary and black pepper, or no-sodium marinades.
4. Consider lining the grill with foil perforated with holes and cooking longer at a lower temperature to reduce health risks.  Use a wire brush to scrub the grill rack or grill pan well after each use to remove leftover burnt pieces of food. Wipe the grill with a cloth of wad of paper towels to ensure no bristles are left behind.

ABOUT THE AUTHOR

After graduating and becoming a Registered Dietitian, Lindsay worked in Healthcare Food Service for 10 years. For the last five years, she has been working in the School Nutrition field with Whitsons Culinary Group in Ellington, CT. Lindsay enjoys doing nutrition presentations to students and providing new and exciting menu choices to students at all grade levels. According to Lindsay, “The best part of my job, and my favorite, is when a student tries something new and excitedly tells me about how much they like it!”