Before firing up the grill, here are some healthy food options
Kelly Bilodeau, Harvard Health Blog
It’s sweltering outside, and the last thing you want to do is heat up the oven and your house. It’s time to fire up the grill and move your meals outside.
But this year, instead of reaching for your traditional burgers and steak tips, consider branching out and trying some more nutritious options at your summer cookouts.
Grilled meat, in particular red meat, has garnered some negative attention from nutritionists in recent years because, in addition to its less-than-stellar nutritional profile, it’s been shown to generate potentially cancer-causing compounds called heterocyclic amines and polycyclic aromatic hydrocarbons when cooked on a grill.
If you grill occasionally, it’s probably not an issue, says dietitian Teresa Fung, adjunct professor in the nutrition department at the Harvard T.H. Chan School of Public Health. “But if you are grilling meat three or four days a week in the summer, particularly if you are eating red meat, I’d be more worried about that,” she says.
Heterocyclic amines form when fat and protein in the meat reacts at high heat. These compounds also form indoors if you are cooking at high temperatures by frying or broiling. But the grill adds to the risk because when juices and fat from the meat drip onto the flames, the resulting smoke contains polycyclic aromatic hydrocarbons, which are absorbed by the food, says Fung.
If you love to grill, reduce your exposure by choosing leaner alternatives. Grilled chicken isn’t necessarily novel, but it is a healthier option than red meat. It has less fat than red meat, which means that even though it still produces carcinogenic compounds when exposed to high heat, there are fewer of them.
Fish is another option to try. “It’s a healthier protein with less saturated fat,” says Fung. If you substitute fish for red meat, it can provide a boost to your diet and also has lower levels of troubling compounds.
Summer food safety tips
Food safety should be a priority in the summer months. When you are preparing food, aim both to avoid getting bacteria on your food and to prevent environmental conditions that will allow pathogens to grow, says Teresa Fung, adjunct professor in the nutrition department at the Harvard T.H. Chan School of Public Health.
To prevent food-borne illnesses, take these steps when preparing food:
— Carefully wash food preparation surfaces and your hands.
— Avoid reusing cutting boards for different foods, such as vegetables and raw meat, unless you wash them in between.
— Grill only what you need, as you need it. Keep other uncooked items refrigerated or in a cooler with ice.
— Cook food thoroughly to the recommended temperature, which you can test using a meat thermometer.
— Refrigerate leftovers quickly.
— Don’t place cooked meats back into a marinade or sauce that was used before cooking.
To keep cold foods, such as salads, at the right temperature, use a shallow pan and then place it on a cold surface. Deep pans make it difficult to keep the center layer of the food cold. Take particular caution with salads that include animal protein, such as chicken salad, or that have dressings containing eggs or mayonnaise, which provide an optimal environment for harmful bacteria to grow. Instead of a traditional mayonnaise-based macaroni salad, try a corn relish or a salad of corn, wild rice, and black beans, says Fung. These options are not only more nutritious, but also safer in the summer sun.
Look beyond the meat
A third option is to skip the meat entirely and opt instead for grilled vegetables, which are free of carcinogenic compounds after cooking. Try grilling some corn on the cob or a medley of root vegetables, such as carrots, parsnips and sweet potatoes, says Fung. Root vegetables can withstand direct cooking on the grill grate, which makes them an easy option. But other veggies can be cooked sealed in an aluminum foil pouch with some olive oil and seasonings.
For a complete meal, try some strips of chicken breast along with some grilled corn or a vegetable salad, says Fung.
Tip: If you don’t want to go without the red meat, marinate your steaks using an antioxidant-rich preparation. For example, add orange juice for extra vitamin C or herbs such as rosemary and thyme. The antioxidants help to reduce the number of harmful compounds generated through high-heat cooking. Another option to try is a marinade using antioxidant-rich crushed cranberries.
Before firing up the grill, here are some healthy food options
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Too much Southern-style food can cause sudden heart attack, study says
Fatih Ispir/Getty Images
Unfortunately, Americans are notorious for not making the healthiest eating choices. Research has shown that eating healthy isn’t a series of diet-centered choices, but rather the aggregated results of small habits performed consistently. That’s where other cultures come in. Some places around the world such as Okinawa and Sardinia are famous for the longevity of their residents, and Americans can take some cues from their practices around eating, cooking and more. If you’re looking to shake up your routine, consider incorporating some of these healthy eating habits from other cultures around the world.
Fatih Ispir/Getty Images
Unfortunately, Americans are notorious for not making the healthiest eating choices. Research has shown that eating healthy isn’t a series of diet-centered choices, but rather the aggregated results of small habits performed consistently. That’s where other cultures come in. Some places around the world such as Okinawa and Sardinia are famous for the longevity of their residents, and Americans can take some cues from their practices around eating, cooking and more. If you’re looking to shake up your routine, consider incorporating some of these healthy eating habits from other cultures around the world.
Too much Southern-style food can cause sudden heart attack, study says
subtik/Getty Images
A 2016 report named Iceland the healthiest country in the world. While that measure was based on many factors, the country’s diet high in fresh fish likely contributed. People in Iceland consume an average of 250 grams of seafood per day, according to the United Nations, compared to 60 grams in the U.S, meaning Icelanders are getting lots more heart-health boosting omega-3 fatty acids. According to the American Heart Association, omega-3 fatty acids can reduce your risk of heart attack, stroke and death from coronary heart disease.
subtik/Getty Images
A 2016 report named Iceland the healthiest country in the world. While that measure was based on many factors, the country’s diet high in fresh fish likely contributed. People in Iceland consume an average of 250 grams of seafood per day, according to the United Nations, compared to 60 grams in the U.S, meaning Icelanders are getting lots more heart-health boosting omega-3 fatty acids. According to the American Heart Association, omega-3 fatty acids can reduce your risk of heart attack, stroke and death from coronary heart disease.
Too much Southern-style food can cause sudden heart attack, study says
Cheryl Ramalho/Getty Images
The same report ranked Singapore the second-healthiest country in the world, and the Bloomberg Global Health Index named Singapore the healthiest Asian country in 2017, in large part due to its extensive health care system. Another factor that could be contributing to its healthy rankings is the abundance of anti-inflammatory spices found in Singaporean cuisine, such as garlic, cinnamon, ginger and turmeric. More than 10,000 studies have shown that turmeric, also known as the “golden spice,” has anti-inflammatory, antimicrobial and anticancer properties. While inflammation is a natural response and a necessary bodily defense, chronic inflammation can lead to diabetes and heart disease.
Cheryl Ramalho/Getty Images
The same report ranked Singapore the second-healthiest country in the world, and the Bloomberg Global Health Index named Singapore the healthiest Asian country in 2017, in large part due to its extensive health care system. Another factor that could be contributing to its healthy rankings is the abundance of anti-inflammatory spices found in Singaporean cuisine, such as garlic, cinnamon, ginger and turmeric. More than 10,000 studies have shown that turmeric, also known as the “golden spice,” has anti-inflammatory, antimicrobial and anticancer properties. While inflammation is a natural response and a necessary bodily defense, chronic inflammation can lead to diabetes and heart disease.
Too much Southern-style food can cause sudden heart attack, study says
Jonas Gratzer/Getty Images
Sweden, ranked as the third-healthiest country in the world, has made its national dietary guidelines as simple to follow as a traffic light. The country’s National Food Agency encourages Swedes to adhere to three ideas in equal parts: green means to eat more vegetables, yellow signals to switch to grains and red means to eat less red meat. A simple, balanced approach like this is easier to follow in the long run. Sweden also regularly ranks among the happiest countries in the world, partly due to low levels of stress, which can lead to headaches, shortness of breath and cardiovascular damage. There is a link between how we feel and what we eat, so managing stress also factors into healthy eating habits.
Jonas Gratzer/Getty Images
Sweden, ranked as the third-healthiest country in the world, has made its national dietary guidelines as simple to follow as a traffic light. The country’s National Food Agency encourages Swedes to adhere to three ideas in equal parts: green means to eat more vegetables, yellow signals to switch to grains and red means to eat less red meat. A simple, balanced approach like this is easier to follow in the long run. Sweden also regularly ranks among the happiest countries in the world, partly due to low levels of stress, which can lead to headaches, shortness of breath and cardiovascular damage. There is a link between how we feel and what we eat, so managing stress also factors into healthy eating habits.
Too much Southern-style food can cause sudden heart attack, study says
Koichi Kamoshida/Getty Images
Many Americans are familiar with the “food pyramid” introduced by the United States Department of Agriculture, but perhaps it's time to give a different perspective a spin. Japan’s Ministry of Health, Labour and Welfare and Ministry of Agriculture, Forestry and Fisheries recommend an inverted-pyramid style of food consumption, with whole grains on the top, and sugar and sweets on the bottom, with the whole thing powered by regular exercise on an axis of hydration, creating a “spinning top.” Japan is home to one of the densest populations of centenarians in the world: the island of Okinawa. Residents here also have less cancer, heart disease and dementia than Americans. They rely on fresh food, mostly vegetables, to surpass the lifespan of most of the world.
Koichi Kamoshida/Getty Images
Many Americans are familiar with the “food pyramid” introduced by the United States Department of Agriculture, but perhaps it's time to give a different perspective a spin. Japan’s Ministry of Health, Labour and Welfare and Ministry of Agriculture, Forestry and Fisheries recommend an inverted-pyramid style of food consumption, with whole grains on the top, and sugar and sweets on the bottom, with the whole thing powered by regular exercise on an axis of hydration, creating a “spinning top.” Japan is home to one of the densest populations of centenarians in the world: the island of Okinawa. Residents here also have less cancer, heart disease and dementia than Americans. They rely on fresh food, mostly vegetables, to surpass the lifespan of most of the world.
Too much Southern-style food can cause sudden heart attack, study says
Kiran Ridley/Getty Images
While the “French paradox” — the idea that consuming large amounts of saturated fats like cheese can be offset by red wine at every meal — is actually too good to be true, Americans can still learn from French food habits. The large portion sizes common at American restaurants and dinner tables have been linked to unhealthy weight gain, while portions in France are smaller and people spend more time eating their meals. To savor your food and enjoy mealtimes, consider setting the table with smaller plates and eating lunch away from your desk.
Kiran Ridley/Getty Images
While the “French paradox” — the idea that consuming large amounts of saturated fats like cheese can be offset by red wine at every meal — is actually too good to be true, Americans can still learn from French food habits. The large portion sizes common at American restaurants and dinner tables have been linked to unhealthy weight gain, while portions in France are smaller and people spend more time eating their meals. To savor your food and enjoy mealtimes, consider setting the table with smaller plates and eating lunch away from your desk.
Too much Southern-style food can cause sudden heart attack, study says
Ed Jones/AFP via Getty Images
While France’s famous fermented dairy products like cheese and yogurt resulted from that population’s proximity to livestock, the microbial preservation practices of Asian populations were used more on grains and vegetables. The bacteria in fermented plant products contribute to healthy gut bacteria and ease inflammatory responses in the body, and in South Korea, kimchi, fermented cabbage and radish, is served at every meal. A 2017 study found that South Korea will likely have the highest worldwide life expectancy by 2030. Women are expected to live on average to the age of 91, while men are expected to live until age 84.
Ed Jones/AFP via Getty Images
While France’s famous fermented dairy products like cheese and yogurt resulted from that population’s proximity to livestock, the microbial preservation practices of Asian populations were used more on grains and vegetables. The bacteria in fermented plant products contribute to healthy gut bacteria and ease inflammatory responses in the body, and in South Korea, kimchi, fermented cabbage and radish, is served at every meal. A 2017 study found that South Korea will likely have the highest worldwide life expectancy by 2030. Women are expected to live on average to the age of 91, while men are expected to live until age 84.
Too much Southern-style food can cause sudden heart attack, study says
Pablo Blazquez Dominguez/Getty Images
In 2018, Spain joined Japan and Singapore on a list of countries expected to exceed an 85-year life span by 2040, in part due to adherence to the Mediterranean diet. This well-known diet emphasizes whole grains, fresh produce and little red meat. According to the UN, Spain consumes 300 grams of vegetables per capita per day, while on the other hand, Americans consume twice as much red meat as the global average. To boost your fruit and veggie intake, the American Heart Association recommends keeping a bowl of fruit handy and visible for snacking and adding a handful of frozen peas to rice or pasta.
Pablo Blazquez Dominguez/Getty Images
In 2018, Spain joined Japan and Singapore on a list of countries expected to exceed an 85-year life span by 2040, in part due to adherence to the Mediterranean diet. This well-known diet emphasizes whole grains, fresh produce and little red meat. According to the UN, Spain consumes 300 grams of vegetables per capita per day, while on the other hand, Americans consume twice as much red meat as the global average. To boost your fruit and veggie intake, the American Heart Association recommends keeping a bowl of fruit handy and visible for snacking and adding a handful of frozen peas to rice or pasta.
Too much Southern-style food can cause sudden heart attack, study says
Sean Gallup/Getty Images
Sardinia’s men are some of the longest-living in the world because they are shepherds who regularly take long, gentle walks of 5 miles a day or more, on average. Their diet contains a lot of whole grains, beans, fruits and vegetables, and meat is only eaten occasionally. Beans, from soybeans to chickpeas to black beans, are a cornerstone of diets in the longest-living places in the world, and legume consumption is associated with a decreased risk of heart disease. A 2004 study of people aged 70 and older across five countries around the world found that for every two tablespoons of beans a day that an individual consumed, they reduced their risk of dying by 7-8%.
Sean Gallup/Getty Images
Sardinia’s men are some of the longest-living in the world because they are shepherds who regularly take long, gentle walks of 5 miles a day or more, on average. Their diet contains a lot of whole grains, beans, fruits and vegetables, and meat is only eaten occasionally. Beans, from soybeans to chickpeas to black beans, are a cornerstone of diets in the longest-living places in the world, and legume consumption is associated with a decreased risk of heart disease. A 2004 study of people aged 70 and older across five countries around the world found that for every two tablespoons of beans a day that an individual consumed, they reduced their risk of dying by 7-8%.
