Posted 3 years ago in Guest Blog by By Stephanie Shigo MS.ed RDN Revolution Physical Therapy and Weight Loss
2 MIN READ – With cookout season in full swing, it’s important to be sure you’re a health-conscious grill master. Check out our tips at Revolution Physical Therapy and Weight Loss for small ways to make a big difference.
1. Go Lean
Instead of your usual hamburgers and hot dogs, choose fish, such as salmon, to increase your consumption of omega-3s, which are heart healthy fats that can prevent and manage heart disease. Other options include skinless chicken breasts and lean ground poultry. Go ahead and make your own chicken kebabs, turkey burgers, and/or wrap marinated fish fillets in foil.
Something to remember: Poultry should reach a safe internal temperature of 165°F.
When choosing red meats: Opt for leaner cuts such as: eye of round roast, top round roast, bottom round roast, sirloin tip side steak, and top sirloin steak. Choose USDA “choice” or “select” grades of beef instead of “prime.” Prime cuts usually have more fat.
Vegetarian? Tofu, tempeh, or bean-based burgers are plant-based proteins that can also be grilled.
2. Portion control
Usually a standard recommendation is 3oz or the size of a deck of cards. Depending on your body weight and height and your current wellness goals, protein should be between 3-6oz per meal.
3. Marinate, marinate, marinate
Read the ingredients of the marinade you are using. We definitely want to avoid high fructose corn syrup. Some homemade alternatives include: wines, vinegars, low-sodium soy sauce, honey, garlic, spices, and herbs. Adding spices and herbs can help provide more flavors without adding too much salt.
What’s my favorite? 2 tbsp. of olive oil, 1 squeezed lemon, 1 minced garlic clove, dried oregano, dried basil, and pepper to taste.
4. Healthy sides
Ditch the pasta salad and potato salad. Let’s try incorporating non-starchy vegetables such as vegetable kebobs made with onions, zucchini, peppers, and mushrooms. Other healthier sides include grilled potatoes wrapped in foil, corn on the cob, mixed greens salads, and/or bean salad.
Try grilling some fruit kebabs. Exposing fruit to heat gives them extra sweetness!
Wait... What about drinks?
Plain water is great, but here are some ideas for other refreshing low-sugar choices:
- Ice water with lemon and orange slices
- Sparkling water topped with 100% fruit juice
- Fresh squeezed lemonade with a small amount of honey
- Iced black or green tea (unsweetened)
On September 2, a registered Dietician from Revolution Physical Therapy and Weight Loss will demonstrate how to optimize your immune system with nutrition.
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