Grill Your Way into Summer

Grilling is a healthy and tasty summer treat.

Making half your plate “green” is easy when you pair your grilled meats and fish with zucchini, mushroom, asparagus, tomatoes, and anything else you find in your fridge. Adding these low calorie veggies take up space in your stomach allowing less room for high calorie carbs while giving you cancer fighting antioxidants.

When it comes to saving time and staying healthy, prepping and planning can make or break your diet. Grilling is a great way to prep each week. Add grilled chicken tenders and veggies to top your salad, toss with whole wheat pasta, add to tacos, and more.

When grilling, it’s important to choose your meats wisely. A diet high in fish and poultry has more health benefits over red meat, especially for your cardiovascular health. Love your steak? Try and keep it to once a week (or less) and try grilling fish or even tofu as a vegetarian option.

Lastly, don’t char or burn your meats! While grilling is an efficient and low calorie option to preparing meats, it’s important to not eat meat that has charred or burned. Such meat consumption has been associated with higher rates of cancer. Prevent any char by not placing food over a direct flame, turn the meat often and consider finishing off the cooking process in the oven.

 

*Gladys Block, Blossom Patterson & Amy Subar Nutrition and Cancer Vol. 18 , Iss. 1,1992.

*Pan, An, et al. “Red meat consumption and mortality: results from 2 prospective cohort studies.” Archives of internal medicine 172.7 (2012): 555-563.

*Kris-Etherton, Penny M., William S. Harris, and Lawrence J. Appel. “Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.” circulation 106.21 (2002): 2747-2757.

*Chan, Doris SM, et al. “Red and processed meat and colorectal cancer incidence: meta-analysis of prospective studies.” PloS one 6.6 (2011): e20456.

Author
Dr. Adrienne Youdim

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