With summer in full swing, so is grilling season! In today’s post, I’m sharing tips on how to enjoy safe and healthy summer grilling.
Tips for Healthy Outdoor Cooking
- Store raw meats in the refrigerator (on the lowest shelf or drawer) or in a cooler until cooking time.
- Keep raw meats separated from cooked foods and fresh fruits and vegetables.
- Cook meats to the appropriate temperature (see chart below) – use a meat thermometer to be sure.
- Don’t overcook your meats and remove any charred black sections.
- Use a cedar plank or elevated rack to move meat farther away from the flames.
- Trim excess fat before cooking to reduce the risk of flare-ups that burn the meat.
- Select leaner cuts of beef, fish, poultry or game meats instead of hot dogs, high fat hamburgers and sausages.
- Marinate meats before grilling to reduce the formation of toxic chemicals, and to add flavor.
- Add sauces at the end of the cooking time to prevent burning.
- To add more nutrients to your meal, grill a variety of vegetables such as potatoes, zucchini, asparagus, corn on the cob, peppers and egg-plant. Meat and veggies kabobs are always great!
- Toss fruits on the grill such as peaches, bananas or pineapple for a tasty, nutrient-rich dessert.
- Clean your grill before and after grilling food to keep buildup of carcinogens to a minimum and to help your food taste better!
Now onto the juicy stuff…
Think burgers can’t be healthy? With a few changes and by keeping an eye on portion size, that hot-off-the-grill burger can fit into your meal plan.
- Simple Swaps: Choose whole wheat buns (or make a lettuce wrap!) instead of white buns. Opt for lean meats and shape your own burgers to control seasonings and size.
- Tasty Toppings: Experiment with fruits and veggies, as well as herbs, spices and sauces! Ideas include pineapple (my husbands favorite), wasabi, guacamole, marinara sauce, salsa or feta cheese.
- Season It: Mix seasonings into the meat. Flavorings such as paprika, cilantro, garlic, chili powder, cumin, oregano, and/or pepper can spice up any burger without adding sodium.
- Portion Control: Choose smaller buns at the store. Also, remember a typical serving of meat is around 2-3 ounces – about the size of a hockey puck or deck of cards (when cooked).
And last, but certainly not least:
Safe Minimum Cooking Temperatures
| Category | Food | Temperature (°F) | Rest Time |
|---|---|---|---|
| Ground Meat & Meat Mixtures | Beef, Pork, Veal, Lamb | 160 | None |
| Turkey, Chicken | 165 | None | |
| Fresh Beef, Veal, Lamb | Steaks, roasts, chops | 145 | 3 minutes |
| Poultry | Chicken & Turkey, whole | 165 | None |
| Poultry breasts, roasts | 165 | None | |
| Poultry thighs, legs, wings | 165 | None | |
| Duck & Goose | 165 | None | |
| Stuffing (cooked alone or in bird) | 165 | None | |
| Pork and Ham | Fresh pork | 145 | 3 minutes |
| Fresh ham (raw) | 145 | 3 minutes | |
| Precooked ham (to reheat) | 140 | None | |
| Eggs & Egg Dishes | Eggs | Cook until yolk and white are firm | None |
| Egg dishes | 160 | None | |
| Leftovers & Casseroles | Leftovers | 165 | None |
| Casseroles | 165 | None | |
| Seafood | Fin Fish | 145 or cook until flesh is opaque and separates easily with a fork. | None |
| Shrimp, lobster, and crabs | Cook until flesh is pearly and opaque. | None | |
| Clams, oysters, and mussels | Cook until shells open during cooking. | None | |
| Scallops | Cook until flesh is milky white or opaque and firm. | None |
Additional Sources:
USDA Food Safety and Inspection Service: Barbecue and Food Safety
Tell Me: What are you doing to make your outdoor grilling safe or healthy this summer?
I'm a registered dietitian nutritionist and mom of four with a passion of helping families build confidence in the kitchen. I share family friendly recipes and helpful tips to help you navigate mealtime one bite at a time.
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