Don’t discount healthy options when grilling
Healthy eating is a norm in McCabe household – even during grilling season.
While the McMurray family strives to encourage colorful, well-balanced meals during all seasons of the year, they have thoroughly educated themselves on the dos and don’ts of healthy grilling, too.
Jennifer, 42, and and Ron, 46, know from reading and researching that gas grilling is a healthier option than charcoal grilling, and they are careful to cut off the charred portions of the meats, seafood and vegetables that they prepare on the grill to protect themselves and their two daughters, Maura, 6, and Hannah, 3, from unhealthy carcinogens.
It is common, too, for both girls to ask for carrots, celery, and array of fruits before they reach for a hot dog.
“I read Cooking Light magazine and learn healthy tips and healthy recipes from there,” said Jennifer. “We encourage both girls to try everything we prepare, but we are not always successful. As long as we are able to get them to eat at least a little bit of protein with a mix of vegetables and fruit, we feel we have done our job.”
On the grilling menu a few weeks ago were skewered shrimp and scallops with cilantro. While Ron, who was the chef of choice that evening, wasn’t certain if either of the girls would try the seafood, he knew they would at least be encouraged to taste it. The family usually sticks to seafood or chicken items for grilling rather than hot dogs or other processed meats, although for holiday events or fun family picnics, the traditional grilled fare is on their menu.
Melissa Thompson, a licensed dietician at Canonsburg General Hospital, offers healthy grilling advice that coincides with what the McCabe family is already doing, but Thompson feel that many families might not be aware of the simple changes they can apply to make their grilling habits healthier.
Thompson said grilling meats is the healthier alternative to frying since the grilling method allows fats to drain off the meat; however, certain rules apply to keep grilling a truly healthy choice.
Thompson cites the research of Dr. Theodore Gansler, director of medical content for the American Cancer Society, who warns that there is an increased risk of cancer if excessive amounts of grilled meats or chicken are consumed. Gansler believes that overcooked meats that are well done or charred pose the highest risk because the potentially cancer-causing substances called polycyclic aromatic hydrocarbons are deposited on the meats from the smoke of grilling. Chemical reactions caused by the high temperatures of grilling can also cause a breakdown of amino acids in meats, forming heterocyclic amines.
“To cut down on the potentially harmful effects of grilling, we suggest not letting the flames touch the meat,” said Thompson. “You can partially cook the meat ahead of time by cooking it on the stove, oven or microwave, before placing it on the grill. You can also cook meats over a low flame and reduce flare-ups of flames by keeping the meat juices out of the fire.”
Thompson also suggests cutting the visible fats off the meat and removing the skins of poultry before placing it on the grill.
“Research shows that marinating meats for at least 30 minutes before grilling can also reduce the formation of HCAs,” said Thompson, who suggests wine, vinegar or fat-free salad dressings as marinades.
With charcoal grilling, it is important to grill over the hot coals after the flames subside; and with gas grills, the rack should be raised high above the flames and foil should be used to prevent greases from dripping down.
“And after grilling, the charred portions of the meats should be trimmed off the edges before serving,” said Thompson.
For low-fat cooking, fish, shellfish or poultry are good entrée choices as opposed to processed meats such as hot dogs and sausages, which contain nitrates, saturated fat and cholesterol. Red meats should also be avoided with great frequency as research shows they increase the risk of colon cancer and heart disease.
“Cooking shish kabobs on skewers is a good way to add healthy vegetables or fruits and it creates attractive meals,” said Thompson, who suggests as sides whole grain rice, baked potatoes, corn on the cob, macaroni salad, cole slaw or potato salads (prepared of course with low-fat mayo). Fruit salad, watermelon or tossed salads are also good choices. For dessert, low-fat sweets such as angel food cake, fruited jello salads and sherbert are good choices.
“As with anything, the key here is moderation,” said Thompson. “Since studies have shown that there is an increased risk of cancer if excessive amounts of charred meats and meats cooked at high temperatures are consumed, the key is to use moderation and have grilled meats only occasionally and when cooked at lower temperatures.”