The summer season may be ending, but keep those grilled fired up to create your family’s favorites. As we plan what’s on the menu it’s important to keep health in mind. The options are still full of flavor and there is a variety to choose from. Choosing to switch up for a healthier option can keep your heart and health in check.
Healthier Proteins for Grilling
Starting with chicken as your protein selection it is suggested that one choose breasts, thighs, or drumsticks with the skin removed before eating. A variety of fish can also be grilled, give salmon or tuna steaks a try. Thinner fish filets can also be grilled and cook best in an aluminum foil packet. There are so many choices when choosing beef, and it can be tough to know which cuts to aim for. Generally, if it has round or loin in the name it’s a leaner cut which is a more heart-healthy choice to make. Grilling works well for boneless strip steak, top sirloin steak, flank steak, T-Bone steak, tenderloin steak, and lean ground beef (90%). Lean is defined as having less than 10 grams of fat and less than 4.5 grams of saturated fat.
Flavors for Health
Often grilling is paired with sauces, marinades, and rubs, which frequently contain high amounts of salt and sugar. In making homemade marinades and rubs you can control the ingredients for heart health and get to choose the level of flavor that suits you best. Typically, one pound of meat uses a half cup of marinade or one tablespoon of salt-free rubs. Tender cuts need anywhere from 15 minutes to 2 hours, and less tender cuts need around 6 hours but not more than 24 hours to marinate.
Watch your Portion Sizes
After your healthier protein has been grilled to perfection, it’s important to keep in mind portion size. Based on my Dietary Guidelines for Americans, make ¼ of your plate filled with protein, ¼ for grains with a focus on whole grains, and half your plate with fruits and veggies. It’s easy to overfill your plate with proteins leaving your plate unbalanced. Aim for 3-4 oz. portions which are the size of a deck of cards or the palm of your hand. For thin fish filets aim for the size of a checkbook or your entire hand. By choosing healthier portion sizes, you are working towards achieving the vitamin and mineral goals your body needs to maintain health. While you have the grill fired up, don’t forget you can grill a variety of vegetables and fruits. Grilling can be done on grill grates, in foil packets, and in grilling baskets.
Gather your friends and family and fire up the grill, enjoying time together, all while keeping health in mind.
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