Healthier grilling options

Looking on the grill is typically associated with family picnics and parties so people think it’s unhealthy. In fact, it’s the opposite.

If done correctly, the grill can be the best tool to stay healthy this summer.

Regional nutritionist of Giant Foods Sarah Glunz provides healthy grilling tips and ideas for families to enjoy.

Grilling is a relatively fast cooking method. When grilling, Glunz follows the same structure as if she were planning a meal baked in the oven or on the stove. It’s important to have a source of protein, fruits, vegetables and a starch. Glunz covers the basics for each category.

Before grilling any food, be sure the grill is cleaned from past uses. All food should be coated with some type of oil to prevent from sticking.

Protein

Hamburgers and hot dogs consist of high fat and sodium content. When searching for hamburger, look for the ones that contain 90 percent or higher of lean beef. Hot dogs can be substituted with veggie dogs or chicken sausage, but sometimes, there is no avoidance from a hot dog, and Glunz assures that it’s OK. Eat everything in moderation. Fish is another great source of protein. Any type of fish can be cooked on the grill wrapped in tin foil with some herbs, spices and a pat of butter. If the fish is fresh, it can be cooked in less than 10 minutes.

Marinades

The concern for marinades is the high sodium content. To avoid that, a lot of marinades can be homemade containing an oil base and different spices and herbs.

If there isn’t enough time to make it from scratch, store-bought marinades work too, but read the label beforehand.

Starches

Potato chips, macaroni and potato salads are not the best option for a starch. These side dishes are processed and very creamy with high sodium content. Homemade pasta and potato salads are healthier alternatives.

Grilled white, red or sweet potatoes are great options, but many people are unaware how to properly grill a potato. Choose a smaller potato, and set the grill to the highest temperature. Potatoes take a while to cook, so take that into account when planning your meal.

Rub the potato in olive oil, wrap it in tin foil and poke holes through it. Fresh herbs and spices can be added into the foil too.

Continue to flip the potato on the grill so it cooks evenly. Depending on the size of potato, it should be ready in 30 minutes.

Vegetables

Many vegetables can be cooked on the grill. Squash, peppers, onions and tomatoes are excellent vegetables to use which can be placed directly on the grill or on skewers. Vegetables must be watched because they will not take long to cook.

Fruits

Grilled fruits are an excellent option for dessert.

Stone fruits like peaches, plums and nectarines are good for the grill.

Place the cut side down to make a grill mark. By doing so, the heat caramelizes the sweetness in the fruit. This also works for pineapple.

Grilled fruit can be paired with ice cream, frozen yogurt or Greek yogurt. It’s a dessert that won’t make anyone feel guilty for eating.