On your signal, get ready, start grilling! It’s the official start of grilling season and we couldn’t be more excited. We have already talked about smoked meats, but we also wanted to look at the health aspects of grilling food. Grilling meat, fruit, vegetables and more food has become more popular, and more people exploit backyard grills to create your own delicious dishes. We caught up Sarah Downs, MBA, RDN, to learn more about the nutritional aspects of outdoor cooking.
What health aspects should you consider when preparing food with smokers?
Cons: “Smoking can be a fantastic way to add flavor without the calories, fat, or sodium. However, keep in mind that marinades, purees and sauces can add a lot of calories, fat, sodium and even sugar. So remember to exploit them in moderation.
“Smoking doesn’t really affect the nutritional value of meats, but it can be a great way to add flavor without adding fat.”
How does the method of food preparation affect the nutritional value of food?
falls; “Heat can break down and destroy some of the vitamins in vegetables, especially vitamin C and B. However, heat can also make carotenoids (a type of antioxidant found in carrots and tomatoes) easier for the body to absorb. This can also kill bad bacteria in food that can make you ailing.
“A rule to remember when cooking fruit and vegetables is that more nutrients will be retained when cooking time, temperature and liquid are kept to a minimum.
When cooking meat, the most nutritious methods are those that require the minimum amount of fat added. This of course includes grilling, roasting, roasting, cooking and smoking! It is also essential to choose lean cuts of meat, fish and plant proteins.
That’s why we throw everything we can into the smokehouse and on the grill. What is the healthiest thing for me to cook?
Cons: Stick to lean meats. Examples of this include chicken breast, lean turkey, and flank steaks. Other fit options include fish, tofu, and other plant-based sources of protein.
What about marinades and rubs? How can they affect the nutritional value of grilled meat and poultry?
Cons: “Store-bought marinades and rubs can be high in sodium and calories, so it’s essential to read the nutrition facts label and exploit the appropriate serving size.
“Want a healthier option? Consider making your own! Start with olive oil and add your favorite herbs and spices. Don’t be afraid to experiment with other flavors like mustard, lemon juice, low-sodium soy sauce, and vinegar. To minimize calories, brush with marinade at the end of cooking rather than letting it soak beforehand.
Many other foods can be cooked over the fire, including vegetables such as onions, sweet potatoes, peppers, corn, squash, and tomatoes. Any tips on which vegetables provide nutritional benefits?
Cons: “As I mentioned, heat can break down and destroy some of the vitamins in vegetables, but it can also enhance other nutrients. Vegetables that retain the best nutrient content when heated are those with low water content, such as mushrooms, onions, asparagus and peppers.
Fruits like peaches, apples, bananas and pineapples can also be grilled and smoked! Does smoking fruit affect its nutritional value?
Downs: “Maybe. Like vegetables, exploit low-water fruits or wrap them in aluminum foil when roasting to retain all the nutrients (and flavors!).
Are you ready to take grilling into your own hands? USDA created a convenient and informative way to remember sheltered temperatures for cooking meat.
