Healthy Grilling
It’s grilling season, and we want to help you enjoy all of summer’s flavors while sticking to your well-being goals! Use these grilling tips for healthy, delicious meals all summer long.
What to Grill?
Go beyond burgers! Try lean cuts of meat, seafood, veggies and even fruits to liven up your summer grilling. Here’s a run-down of relatively low fat, low calorie, and sustainable grilling options:
Meat
Whether grilling or not, most health experts recommend sticking to low-fat meat options, like fish or poultry.
- Beef: Stick to cuts with “loin” or “round” in the title, as those tend to be the leanest. Opt for ground beef that contains 10% or less fat. And you might try grass-fed beef, if you can find it and don’t mind paying a little more; the Mayo Clinic points out that grass-fed beef contains lower levels of fat and higher levels of Omega 3s than grain-fed.
- Poultry: White meat and skinless cuts are your best bet. Check out the National Chicken Council’s nutritional breakdowns to understand which chicken choices (with or without skin) are leanest. And if you’re a little confused to what exactly labels like “natural” or “free range” really mean,check out Eating Well’s Supermarket Guide to Buying Chicken.
- Pork: Pork can be a lean, flavorful choice! As the National Pork Board points out, the leanest cuts have “loin” or “chop” in the title, and you can check out their nutritional breakdown here. Eating Well’s Beef & Pork Buyer’s Guide will help you know what to look for.
- Game: Have access to wild game? Venison, elk, and other wild-caught meats can be very healthy choices! They are generally low in fat and cholesterol, packed with protein, and contain higher levels of Omega-3 acids than conventionally-raised beef. Just be sure to be aware of safety guidelines when handling and preparing game.
Wondering if the meat you’re buying is raised sustainably or humanely? Check out the New York Time’s breakdown of animal welfare labels and Sustainable Table’s Eat Well Guide to learn more about how to find sustainable, humanely-raised meat. And should you buy organic? Perhaps, but that debate is far from being settled. WebMD advises going organic with most meat, but notes that, if organic is out of your price range, you can also trim the fat off of your meat to reduce your exposure to toxins and pesticides.
Fish & Shellfish
Generally speaking, fish and shellfish are fantastic choices for our health! But, as CNN points out, there are considerations to make when shopping for seafood, whether relating to fatty acids, mercury levels, or sustainability. A fabulous resource is the Monterey Bay Aquarium’s Seafood Watch, which includes a seafood buying guide and app that you can lean on when determining which fish to eat. Seafood Watch lists some of the following fish as the safest, most sustainable choices:
- Wild caught Alaskan salmon
- Pacific cod
- Pole-caught Albacore Tuna
- Farmed Rainnbow trout
- Freshwater prawns
- Clams, mussells, and oysters
New to grilling fish? Check out Bon Apetit’s Grilled Fish Guide for tips on how to grill a variety of seafood options.
Vegetables
Yes. All of them. The more, the merrier! You know we’re huge advocates of eating lots and lots of veggies, and when done right, grilled vegetables can be the highlight of your meal!
As with meat, there is certainly debate between whether to buy organic or conventionally-raised veggies. One thing we know for certain: buying local is a great choice! And if you want to shop organic, but are on a budget, you can check out EWG’s Dirty Dozen and Clean 15 lists to know which produce to pick from the organic section.
Of course, some veggies are easier to grill than others. If you need tips, check out Eating Well’s How to Cook Grilled Vegetables Perfectly, or Good Housekeeping’s How to Grill Vegetables the Right Way.
Fruits
Ever tried grilled pineapple? How about peaches, or strawberries, or watermelon? Grilled fruits can make a fabulous addition to your barbecue or camping trip. They are delicious on their own, but can also be the star in a tasty salad (like this Grilled Strawberry Salad recipe), or can make an amazing accompaniment to your grilled meats (as in this Grilled Pork Chops with Spicy Balsamic Peaches recipe). And look no further if you want a low-fat, low-calorie dessert option! Top grilled pineapple, peaches, strawberries, or bananas with vanilla Greek yogurt, honey, and nuts for a healthier way to satisfy that sweet tooth.
Need more ideas? Take a look at Rodale’s list of The Most Grillable Fruits.
Grilling Guidelines
Safety first. As always, keep your food items at safe temperatures before grilling, and avoid cross-contamination. This can be tricky when enjoying the great outdoors, so check out these five quick tips for food safety while camping.
Use the right oil. If you’re cranking up the heat, be sure to use oils that have high smoke points, like sunflower or peanut oil. Check out The Cleveland Clinic’s guide to heart-healthy oils for more on smoke points and why to be conscious of the oil you’re cooking with.
Marinate your meats! Using vinegar, citrus, herbs, and spices in your marinade not only makes for more flavorful dishes, but can also dramatically reduce the amount of harmful HCAs found in grilled meats! Need a few ideas? Take a look at The Spruce’s Top 10 All-Purpose Marinades.
Grill, but don’t burn. Overcooking and charring your meat can expose you to more harmful chemicals than cooking things just right. Invest in a meat thermometer, turn meat often while cooking, and cut away or avoid eating burned and charred portions of meat to reduce your exposure to HCAs.
We hope you’re able to enjoy healthy grilled meals all summer long! If there are any amazing grill recipes that you love, we’d love to see them! Please don’t hesitate to share your favorite recipes with us by emailing them to info@LifeBalanceProgram.com. Thanks, and happy grilling!
Disclaimer: This article is not intended to replace nutritional advice from a health professional. As always, we encourage all readers to consult their doctor or nutritionist to determine the best food choices and cooking methods for their specific needs.
