May 2011 Nutrition
As the month of May brings us warm weather and fun social events, don't forget some basic healthy eating tips. You can start by looking back to my 2010 blog on Cinco de Mayo Nutrition Tips. Next is Mother's Day. Click here for an easy and balanced recipe to treat Mom to a homemade breakfast. It's also never too early to plan for Memorial Day cookouts! Here is a summary of safe grilling tips from the American Institute for Cancer Research:
- Things to consider. When meats are cooked at high temperatures and charred on the grill, carcinogens can form which may damage DNA as well as increase colon cancer risk. Try to limit your red meat consumption to less than 18 oz of lean red meat per week, and also limit your intake of processed meats (ie. hot dogs), especially when char-grilled.
- Cook Low & Slow. Grilling over a low flame can limit burning and charring which can reduce the production of carcinogens. Also trim any visible fat (reduces flare-ups), cook food in the center of the grill and move coals to the sides (prevents fat and juices from dripping on coals), and remove any charred portions of meat before eating.
- Use a Marinade. Use fresh herbs and vinegar, lemon juice, and/or Mrs. Dash salt-free marinades to flavor your meat. Though it is not yet entirely clear why, marinating meats for as little as 30 minutes before grilling has been shown to reduce some carcinogens.
- Par-cooking. Partially cook your meat in the microwave first to help reduce the time meat is exposed to high heat on the grill. Just be sure to put meat on the preheated grill immediately after partial cooking in the microwave, to ensure food safety and complete the cooking process.
- Add the Fruits & Veggies. The cancer-causing compounds formed when grilling meats do not form on grilled vegetables and fruits, so grill away! Asparagus, onions, mushrooms, zucchini, eggplant, peppers, and even tomatoes make great grilled side dishes. Toss veggies with olive oil and herbs to season and grill whole, use a grill basket, or cut into chunks for colorful kabobs. Grilled fruits such as pineapple and mango make a tasty fruit salsa to accompany meals. You can also grill peach halves, pear halves, and apple slices (brush the grill with a bit of oil first to prevent sticking) and serve with a sprinkle of cinnamon and/or frozen yogurt for dessert.
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