As we all know, St. Petersburg is an amazing place to live for many reasons however especially for our overall ideal weather. Year round amazing weather also means year round grilling! As registered dietitian nutritionists, grilling is one of our favorite cooking methods to eat healthy. Grilling can be quick, delicious and nutritious which can be very hard to beat with other cooking methods.
We are excited to share with you below our top nutrition tips to make your grilling experiences all around healthy!
1. Choose lean alternatives. Venture out of your comfort zone, and grill up nontraditional forms of meat, such as buffalo, ostrich, venison (deer), pheasant, and quail.
Quick Reference Guide for Lean and Clean Cooking:
- Poultry: Skinless, white meat chicken or turkey; ground turkey breast
- Beef: Flank steak, top loin, sirloin, tenderloin; 93% lean (or higher) ground beef
- Veal: Any trimmed cut
- Pork: Pork chops or tenderloin
- Fish: Click here for advice about eating fish
2. Portion it out. One pound of ground meat should make 4 burgers; this guide helps to keep portion sizes in check. A serving of meat should be 3-4 oz, about the size of a deck of cards.
3. Skip the processed meats. Grilled hot dogs and sausage, even the lean varieties, such as turkey hot dogs or chicken sausage, contain cancer-causing substances from the preservation techniques used. The American Institute for Cancer Research has linked processed meats to an increase in colorectal cancer. If hot dogs are a must, consider using a nitrate-free variety such as Applegate Farms.
4. Marinate your meat. The American Institute for Cancer Research recommends marinating meat for at least 30 minutes to help reduce cancer risk. Scientists are unsure why, but it appears that the marinade acts as a barrier to protect against carcinogens. Skinless chicken marinated in pineapple juice and soy sauce makes for an easy-to-prepare meal that you will enjoy!
5. Switch up your side dish. Potato salad, coleslaw, and macaroni salads are all popular BBQ foods; however, many times these are laden with full-fat mayonnaise. Instead, use fat-free yogurt for half of the mayonnaise in the recipe to reduce total calorie and fat intake. Here are a few more nutrient dense side dishes that are great for any BBQ get-together!
- Serve beans as a side dish for a fiber boost!
- Fresh vegetable and fruit trays provide vitamins and minerals as well as fiber to keep you and your guests from overeating.
Grill some vegetables in aluminum foil packages:
- Onion sliced into 1/2-inch rounds.
- Corn on the cob.
- Mushrooms. Grill portobello mushrooms like burgers, or them cut into thick slices; grill small mushrooms strung on a skewer or kabob.
- Eggplant, cut lengthwise into 1/4-inch slices.
- Zucchini cut lengthwise into 1/4-inch slices.
- Asparagus spears. (Simple and easy, you can just grill whole spears.)
6. Clean the grill. Scrape down and scrub the grill after every use to help remove the carcinogenic residue that can build up.
A registered dietitian at St. Petersburg Nutrition can help you with building you the perfect food plan that can incorporate your favorite methods of cooking and your favorite foods. Contact us today to learn more and schedule a complimentary consultation with a registered dietitian!
