Monday, July 8, 2013

Healthy Grilling and BBQ

Hello all!
I hope you all enjoyed your Independence Day holiday. Now that we are in the middle of summer, I figured that it was past due for me to do a feature highlighting healthy grilling and barbecue tips.

Limit sauces and watch how much salt and sugar you are putting in your marinades and rubs. You can even make delicious rubs with herbs! For my southern audience, here are some viable options using the Sauce Selector that Men's Health has provided.  If you can, try and sub out white buns and rolls for their whole wheat counterpart...or even better, go topless and just enjoy that patty with lettuce and tomato. However, watch out for hot dogs as they are known to be full of unknown artificial ingredients.
Drink water! If you must drink, watch out for sugar heavy cocktails. Often times, these drinks can be substituted with wine or the right beer. When drinking, watch out for malted beverages (like those delicious Lime-A-Ritas or Mikes Hard) and sweetened wine coolers. For more, here are some tips on Smart Alcohol Choices. As always, please drink in moderation and responsibly.
Choose lean cuts of red meat such as:
  • Eye of round roast or steak
  • Sirloin tip side steak
  • Top round roast and steak
  • Top sirloin steak
Also, look for the quality or grade of the beef as well. Choose cuts that are graded "Choice" or "Select". Prime cuts usually have more fat so steer clear of those cuts if you can. With this is in mind, we all know that steaks with the most amount of marbling tend to be juicer and more tender but, stay away from these as well because more marbling means more visible fat. Of course, grilled chick en or fish is always a safe choice. 
Unless you grilled it yourself then I would stay away from any kind of hog or big since their barbecued counterparts tend to be high in sodium and fat due to the methods of prep and marination.

  • When prepping pork, substitute a sauce with a spicy cider vinegar base instead of a traditional BBQ sauce that is full of corn syrups and salt.
  • Trade in those spare ribs for baby back ribs. Although the fat to meat ratio is still high, baby back ribs tend to be leaner. 
No slaws or "salads" that are drenched in heavy sauces and creams such as cole slaw, potato salad, macaroni salad, or pasta salad. Instead, opt for juicy watermelons or salad with minimal dressing. Find out how to make a delicious grilled fruit salad here.

-Eating Clean in College

No comments:

Post a Comment