5 tips for your most healthy barbecue yet

When meat is overcooked, carcinogens form on its surface. To reduce your exposure to these cancer-causing compounds, scrape charred food bits off your grill before cooking, trim excess fat from the meat, and keep an eye on the clock.

Studies show that marinating meat, poultry and fish for 10 minutes can reduce the formation of potentially harmful compounds that can form during grilling. However, many marinades contain high amounts of sugar, which can burn your food when grilled over high heat.

There are many healthy ways to season and flavor meat without resorting to high-sugar sauces. In addition to making your own healthy marinades (think olive oil mixed with herbs and spices), you can also use low-sodium Worcestershire sauce, chili sauce, tomato paste and soy sauce.

Ursula Ridens, a Sharp-affiliated registered dietitian nutritionist, suggests using oregano, paprika, chili powder, curry or garlic, all great sources of antioxidants that provide anti-inflammatory effects in the body. Squeeze on some lemon or orange to add flavor and a kick of vitamin C. Be mindful of using salt for flavor, as the sodium can contribute to high blood pressure and heart disease.

To ensure your grill reaches the proper temperature — and to kill off remaining bacteria — preheat it 20 to 30 minutes before you start cooking. Your grill should be 400-450°F on high, 350-400°F on medium-high, 300-350°F on medium, and 250-300° F on low. A properly heated grill sears food on contact, keeps the inside moist, and helps prevent sticking.

With barbecues come side dishes and snacks like crackers and dip, chips, baked potatoes, pasta salad and corn on the cob. Be sure to balance these out by filling half your plate with fruits and veggies.

Ridens reminds us, “There are so many grill-friendly veggies like bell peppers, asparagus, zucchini, onions or artichokes — you can even grill cabbage and cauliflower. For smaller veggies, place on a perforated grill pan or foil to keep them from falling through the grates.”

After the meal, surprise and delight your guests with a sweet dose of grilled pineapple, peaches, nectarines, plums or other fruits of your choice. The caramelized sugar of the fruit makes for an irresistibly sweet treat.

Lean protein sources, like skinless chicken, fish and lean cuts of pork tenderloin or beef sirloin, are great for barbecuing, says Ridens. "If you don’t like the smell of cooking fish in your kitchen, grilling outside is a great way to still get those heart-healthy omega-3 fatty acids from fish,” she advises.