Healthy grilling


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Healthy grilling

  1. 1. How to turn grilling healthy Pennington Biomedical for the whole family! Research CenterWhen grilling, include morevegetables and fruits to yourdiet and you can reduce yourrisk for chronic diseases suchas hypertension, heartdisease, diabetes and cancer.When vegetables are grilled,they dont form dangerouscompounds that can lead tocancer. If anything, they havecancer fightingphytochemicals.Include colorful fruits and Eat Smartvegetables such as corn, When Grillingzucchini, bell peppers, egg-plant and fruits such aspeaches, pineapples, mangoesand youll be on your way tohealthy grilling! LSU AgCenter Pennington Biomedical Research Center Pennington Nutrition Series Pub No 90 8/10 Tips and Ideas for Healthy Grilling! Pennington Biomedical Research Center 6400 Perkins Road Baton Rouge, Louisiana 70808 Phone: 225-763-2500
  2. 2. Grill healthy by To Prevent PAH’s and HCA’s:avoiding dangerous To cut back the amount of smoke that Trimming excess fat from meatchemicals comes back onto the meat, line your grill or poultry before cooking can with foil to collect fat drippings. minimize the risk of PAHs from Pre - cook meats ahead of time in the fat drippings while grilling. microwave or in the oven so that the Raise the grilling surface to meat does not have to sit on the grill for reduce charring and the a long time to cook. This will enable you carcinogens that can form on to still get the great taste out of the food meat. but still cut down on the cancer causingCook more vegetables for a healthy and wellrounded meal. carcinogens that can form in proteins Use onion, garlic and plenty of when cooking at high temperatures. herbs such as mint, thyme, Cook meat thoroughly without oregano, sage or rosemary to marinate the meat. They can overcooking it. A consumption of well- With grilling, cancer-causing reduce the amount of harmful done meat is linked with two-to-five compounds are formed in meat. chemicals and changes that can times more colon cancer and two-to- These include Polycyclic happen in the fatty part of the three times more breast cancer than Aromatic Hydrocarbons (PAHs) meat. This can reduce your risk meat that is cooked until just done. and Heterocyclic Amines for heart disease and cancer. Marinate the meat before grilling. This (HCAs). PAHs are formed when can protect the meat from charring and Seafood form less HCAs than the fat drips onto the hot coals can reduce the formations of HCAs by red meat, pork, and poultry or the grill elements. They are as much 92% to 99%. because of shorter grilling times. deposited on the food by flame- ups and rising smoke. Flip food frequently to prevent charring HCAs are produced when red and the formations of HCAs. meat, poultry, and fish are cooked at high heat, like grilling or broiling.