It’s that time of year again! Memorial Day signals the official start of the season of sun, surf and swimsuits. And barbeques! It’s time for the outdoor gourmet to take over. Luckily for weight-conscious summer chefs, grilling is a great way to prepare food without adding fat, making it one of the healthiest cooking methods around.
A grill may be a guy’s best friend, but it’s certainly not a no-maintenance item. Every grill—gas or charcoal, needs an annual check-up. A thorough cleaning is necessary to be sure that the grill is safe and ready-to-go. Carefully inspect the burners, grease trap, hoses, and grates for bugs, twigs, dust and clogs. The grill should also be free of rust, blockages and left over ash.
For any gathering, use the same techniques as other times of the year when confronted with lots of tempting foods. Use smaller plates. Eat mindfully. Skip the chips, crackers, breads and all other simple, refined carbohydrates. Think before you drink, especially those fruity ones filled with sugar.
My favorite recommendation for any party is to stay away from the buffet table. Fill your plate once with the best foods of the season and don’t go back for seconds. Look at what you’re eating before you dive in so that you’re truly aware of your food and your brain has time to communicate with your stomach.
When you’re preparing your foods, use some proven techniques to boost the flavor without the calories. Sauces and marinades made from Worcestershire sauce, chili sauce or reduced-sodium soy sauce can add tons of flavor without additional fat. Dry rubs made with spices and herbs can add bold flavor too. For a deeper taste, coat your foods with a rub, then cover and refrigerate for 4 hours or up to 24 hours.
This is the best time of year for fresh produce, so think seasonally when you do your shopping. Go to a farmer’s market and look for lots of vegetables to throw on the grill. The best part about grilling vegetables is that you don’t have to worry about overcooking them as you do with some types of meat. And vegetables seem to taste better grilled than they do cooked any other way.
There is one note of caution about grilling. The American Institute for Cancer Research (AICR) recently concluded that the evidence that some substances in well-done meat cooked at high temperatures increase the risk of cancer in humans is “limited but suggestive.” These substances are especially present in smoke and cooked red and processed meats. Turn meat frequently to reduce the deposit of these substances and try eating a diet of more fruits and vegetables to reduce the risk of several cancers as well.
As always, when hosting food-related events for your membership, keep these suggestions in mind and make important nutrition information available at the time. Have a great, grilling summer!
Judith Samuels, M.A. is a certified nutrition and wellness consultant and master personal trainer at Sport&Health Clubs in the Washington D.C. Metro Area. She can be reached via e-mail at judi@judisamuels.com.
