Five tips for healthy grilling this summer

Summer is in full swing and it’s time to enjoy the benefits of the season. Cooking and eating outdoors are popular options for parties, holidays, social gatherings, events or just plain fun. 

According to the Hearth, Patio & Barbecue Association’s 2023 State of the Barbecue survey, grilling out continues to grow in popularity. Approximately 80% of all homeowners and 70% of U.S. households own a grill and/or smoker, up from 64% in 2019. And 35% own two grills or more.

Top reasons for grilling

The majority of people love grilling for the flavor and lifestyle. Eight out of 10 Americans prefer grilling outdoors with family and friends to eating out at a restaurant. 

It’s less expensive, more private and you know exactly what you’re eating and the way your food is handled and cooked. You also have the freedom to be as creative as you want, mixing and matching proteins and side dishes. 

Summer holidays are the most popular days for grilling out. The Fourth of July tops the list, with 54% of owners grilling out, followed closely by Labor Day, Memorial Day and Father’s Day.

5 tips for healthy grilling

Make the most of your grilling experience by enjoying healthy, safely prepared foods as a part of maintaining wellness over the holidays. 

1.Prepping for the grill

First and foremost, start with clean equipment, surfaces and hands to prevent foodborne illness. 

And look for cleaning tools other than wire brushes, because the wires can snap off and end up in food, potentially causing internal injuries. After preparing the grill, be sure to completely thaw proteins before cooking. Refrigerator thawing is best, but you can also submerge protein in their sealed packages in very cold water. 

For seasoning, acidic marinades are great for tenderizing and flavoring meats. Consider citrus juices and herbs or salt-free spices for rubs. 

Limit marinating time to under 24 hours to avoid breakdown of the protein, keeping it separate from other foods. Discard the marinade, or, if it will be brushed on the meat during grilling, boil it for a few minutes first to kill harmful bacteria. 

2. Choosing leaner proteins

• Chicken: Grill chicken breasts, thighs and drumsticks with the skin on if you prefer to keep it juicy, but consider removing the skin before eating
• Fish: Try salmon or tuna steaks. If you choose a more delicate fish, wrap it in foil
• Turkey: For turkey burgers, use ground turkey breast, adding veggies and healthy fats to the meat to keep it moist, such as minced mushrooms, onions and avocado oil
• Beef and pork: With beef and pork, choose loin and round cuts, as well as choice or select grades of beef, rather than prime. Opt for lean ground beef (at least 90%) for burgers
• Vegetables: Not a meat eater? Consider grilling mushrooms or firm tofu/tempeh

3. Reaching target temperatures

Use a quality meat thermometer to ensure your food reaches a safe internal temperature. Beef, pork, fish, veal and lamb should reach an internal temperature of 145°F.

Hamburgers should reach 160°F. All poultry (including ground) should reach a minimum of 165°F. 

Avoid grilling meats over open flames or at very high temperatures, as this can produce unhealthy chemicals, including cancer-causing carcinogens on the meat. Don’t overcook meat and avoid or cut off burnt parts. Lastly, let meat rest for three minutes prior to eating.

4. Avoiding the danger zone

Keep meat at 140°F or warmer until serving. Refrigerate perishable foods within two hours; however, if the outdoor temperature is above 90°F, refrigerate perishables within one hour. 

If you’re serving side dishes that must be kept cold like salads with mayonnaise, eggs, etc., keep the food in containers on ice (level with the food) at or below 40°F. 

5. Grilling veggies and fruits 

Some of the usual side dishes for grilled meats are mayonnaise-laden salads, salty baked beans, chips and other less healthy food options. While those sides can be enjoyed on occasion, why not substitute those with veggies instead? 

Try grilling Romaine lettuce, squash, corn, zucchini, peppers, onions, eggplant or potatoes. Be sure to brush the veggie with an oil that can tolerate higher temperatures, such as avocado, sesame or safflower.

Fruits like peaches, nectarines, pineapples, pears, bananas and watermelon can make a fantastic, healthier dessert option.

Be safe and mindful for family and friends

What will you do differently this season to ensure grilling experiences for family and friends are healthy, tasty and safe? Be sure to consider those with food intolerances when planning your menu.

For more information on food safety, including handling, preparation, cleanliness, cross-contamination and more, take a look at USDA food safety recommendations.