Healthy Summer Eating
Author: Char
Picnics and cookouts are summertime staples and, with a little effort, they are an easy way to maintain a healthy diet. This summer is the perfect time for families to relax and enjoy some tasty and healthy meals.
Grilling is a great method to cut calories and add flavor. Lean meats, fruits and vegetables are tasty when grilled. There are a variety of ways to create new and exciting grilled dishes kids will enjoy too. Helping them maintain a healthy diet, along with physical exercise and activity, is a key component in the fight against childhood obesity.
When meats are grilled the natural fats and oils drip off, making it a healthy alternative to pan frying or oven baking. However, while grilled meat may be healthier, it doesn’t always mean it’s lower in fat or calories.
Select lean cuts of meat. Sirloin, filet and flank are good picks when it comes to beef, and skinless chicken breasts are also excellent choices for grilling. “Loin” and “round” cuts are other healthier options when choosing red meat and pork. The American Heart Association (AHA) recommends purchasing “choice” or “select” grades of beef instead of “prime.” While the better grades have the least amount of fat, it’s still important to cut off all visible fat.
The Center for Disease Controls suggests hamburgers be cooked to 160 degrees Fahrenheit, while large cuts of beef such as roasts and steaks may be cooked to 145 F for medium rare or to 160 F for medium. Cook ground poultry to 165 F and poultry parts to 170 F. Use a meat thermometer to insure a safe temperature.
American Association for Cancer Research reports that meat cooked at high temperatures with burning and charring may increase the risk of cancer. Microwaving meats first or long, slow grilling reduces risks. Marinating can also reduce the risk of charring the meat.
AHA also suggests grilled fish as another option. Salmon, trout and herring are the healthier choices and high in heart-healthy omega-3 fatty acids. Fish should be grilled until it is opaque and flakes easily.
Grilled fresh fruits and vegetables are wonderful options for snacks and dessert. This is an easy way to get recommended daily fruits and veggies. Kabobs can be made using lean meats and fruits or veggies. The options can be limitless using bell peppers, sweet onions, small tomatoes, corn, summer squash, mangoes, cantaloupes, pineapples or peaches, and they’re all great off the grill.
If the only things on the grill are the family’s favorite fruits and veggies, the general preparation rule is to cook on low heat for three to five minutes or until slightly golden.
There are a lot of great snacks and meals waiting to be discovered. Make sure to take the family on a mouth-watering and healthy experience this summer.
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