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Redo the ‘Cue Nutritionists hail grilling as a healthy and delicious way of cooking, as long as you take advantage of the summer’s bounty of fruits and veggies 
Few sounds and smells are as satisfying as juicy burger sizzling away over hot coals, and this time of year barbecues are a great way to bring together family and friends to enjoy a delicious meal. However, nutritionists have long warned that eating a few too many of those burgers has negative upshots on your health, and combining red meat with the carcinogenic effects of grill char could give you a ticket to a doctor’s appointment. Registered dietician Vicky Piper of The University of Texas M.D. Anderson Cancer Center, Austin, advises grillers to select lots of fruits and vegetables instead of focusing on the meat. Red and processed meats have been linked with colorectal cancer. “You can still have a barbeque without letting your health go up in flames,” Piper says. “Aim for a meal made up of two-thirds vegetables, fruits, whole grains or beans, and one-third animal protein.” Harder vegetables like zucchini, onions, asparagus and eggplant do well on the grill, and fruits like pineapple and peaches also benefit from the direct heat. Sprinkling vegetables with a little salt and pepper with a light coat of oil brings out flavor. The charred ends so delicious on meat can also occur on plants, except those crispy veggie edges don’t have the same carcinogens as burned meat does. If you must have red meat, Piper picks cuts with the word “loin” in them. Beef and pork tenderloin and lamb loin chops are lower-fat alternatives to more conventional steaks and chops. For burgers, pick 95% lean ground beef. Chicken and fish like salmon and snapper are also good choices. With fish, grill a couple lemon or lime halves and squeeze the caramelized juices over the top when serving. More tips from Piper: - Lower the heat to avoid too-charred meat - Stick to charcoal and hardwoods like maple and hickory, which burn at lower temperatures than softwoods like pine - Clean the grill to eliminate carcinogens and preempt flameups - Place vegetables in foil packets for easy flipping and moving - Marinate your food; it makes the food taste better and draws out chemical precursors of carcinogens |
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