Written by: Nicole Pazdziorko, RDN, LDN

Summer is in full swing, which likely means utilizing the grill to bring people together for delicious meals enjoyed outside. With a bit of thoughtful planning, grilling can be an excellent way to reap health benefits. Try some of these strategies to elevate your summer cookouts.

Be Careful of Overcooking

Overcooking animal proteins, like beef or chicken, causes the formation of certain carcinogens, like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs in particular form in meats that are cooked above 300 degrees Fahrenheit for extended periods of time. To reduce exposure, aim to keep grill times short, cooking to medium temperatures, turn meats frequently and remove any charred portions prior to serving. Using a marinade can also help reduce the formation of HCAs. Try marinating meat with olive oil, lemon juice, garlic and fresh herbs.

Go Lean with Proteins

Choosing lean proteins can help keep saturated fat in check while delivering key nutrients. Opt for skinless poultry, lean cuts of beef like sirloin or 93% lean burgers, and fish and seafood like salmon or shrimp. For instance, a 3-ounce serving of salmon provides 22 grams of protein and essential omega-3 fatty acids, which supports heart and brain health. Aim to limit more highly processed meats like hot dogs or fatty cuts like ribs, which tend to be higher in fat and sodium. 

Be Mindful of Seasonings

Many prepared marinades and rubs can be high in sodium and added sugars, contributing to high blood pressure and excess calorie intake. Instead, try making a blend at home for better control with fresh herbs like basil, dill or cilantro, and spices like cumin or smoked paprika. A mixture of olive oil, minced garlic, and lime zest creates a versatile marinade that offers great flavor without the added sugar and salt.

Pile on Plenty of Produce

Adding fresh fruits and vegetables can transform your barbecue plate into a balanced meal. Vegetables like asparagus, peppers, zucchini or mushrooms gain a smoky depth when grilled, while fruits like pineapple, or watermelon caramelize on the grill. Including more fresh produce means adding fiber, vitamins and antioxidants without the risk of forming carcinogens. For easy prep look for Food City Produce ShortCuts like vegetable skewers or grillers that are ready to cook.

By prioritizing produce, picking lean proteins, and being mindful of cooking time and seasonings, your summer grill will be flavorful and nutritious, perfect for regular summer dinners or a backyard celebration with family and friends.