7 Easy Tricks For Healthier Grilling, According to RDs

 

Grilling is a popular cooking method that can be both delicious and healthy. Here are seven easy tricks for healthier grilling, as recommended by Registered Dietitians (RDs):

1. Choose a lean protein: Opt for lean cuts of meat such as skinless chicken breasts, turkey burgers, or fish. These options are lower in saturated fat and can help reduce calorie intake.

2. Marinate your meat: Marinating meats before grilling can not only enhance flavor but also reduce the formation of potentially harmful compounds. Use marinades with olive oil, vinegar, citrus juice, and herbs to add flavor and a protective barrier.

3. Include plenty of veggies: Grilling isn't just for meat! Add a variety of colorful vegetables to your grill, such as bell peppers, zucchini, eggplant, mushrooms, or corn on the cob. Vegetables are packed with nutrients and grilling can enhance their natural flavors.

4. Precooked high-fat meats: If you're grilling higher-fat meats like sausages or marbled steaks, consider partially cooking them in the oven or microwave first. This helps reduce grilling time and minimizes the formation of harmful compounds when cooking fatty meats at high temperatures.

5. Use herbs and spices: Rather than relying solely on salt and high-calorie marinades or sauces, experiment with herbs and spices to add flavor to your grilled dishes. Options like garlic, rosemary, thyme, paprika, and cumin can provide a tasty and healthier alternative.

6. Opt for indirect grilling: Instead of placing food directly over the flames, use indirect grilling by heating one side of the grill and placing the food on the other. This method reduces the risk of charring and decreases the formation of potentially harmful compounds.

7. Keep portion sizes in check: Practice portion control to avoid overeating. Aim for a deck-of-cards-sized portion (about 3 ounces) of meat per person and fill the rest of your plate with grilled vegetables and whole grains for a balanced meal.

Remember, grilling can be a healthy cooking method when you make intelligent choices with ingredients, cooking techniques, and portion sizes. Enjoy your delicious and nutritious grilled meals!