Sky Lakes Medical Center | Live Smart | Summer 2020

2 LIVE smart | Summer 2020 Ah, that mouthwatering aroma. That taste bud- tempting sizzle. Nothing says summertime like a cookout. Before you get the fire started, take a moment to consider a few grilling tips for food that is tasty and healthy: Try grilling fruit—such as strawberries, pineapple, peaches and mangoes—too. » Use a food thermometer. It’s the only way to know when meats are cooked to a safe internal temperature (high enough to destroy any harmful bacteria). That’s 145 degrees for fish and red meat; 160 degrees for ground meats; and 165 degrees for poultry. » Avoid the danger zone. Bacteria grow rapidly in the temperature zone between 40 and 140 degrees. So always thaw and marinate meats in the fridge—never on a counter or by the grill. You can thaw meat safely in cold water or a microwave and then cook it immediately. Refrigerate leftovers within two hours or one hour on 90-degree days. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research Let the grilling begin! 5 tips for safer, healthier cookouts SERVE UP GOOD HEALTH For more delicious ideas and recipes for your barbecue, visi t FoodHero.org a nd search “grilling.” NUTRITION » Pass on charring. Cooking food at higher temperatures produces chemicals linked to cancer. You can reduce these chemicals if you avoid charring and overcooking meat, fish and other food. It helps if you marinate meat, remove any visible fat, or partially microwave or bake meat before you grill it. During grilling, keep meat in the center of the grill and flip often to avoid scorching. » Go lean. Instead of fatty steaks, burgers or hotdogs, try grilling leaner cuts of beef, chicken breasts or turkey burgers. Eating a lot of red meat may raise your risk of colorectal cancer. And regular consumption of processed meats is linked to colon cancer, even when eaten in small amounts. » Pile on the veggies. Who says you even have to grill meat? Instead, try grilling an array of fresh and colorful vegetables like zucchini; red, yellow and orange bell peppers; corn; asparagus; broccoli; cauliflower; eggplant; Portobello mushroom caps; and onions. Brush them lightly with olive oil and season with your favorite herbs.