It is the time of year when you plan activities such as cookouts and picnics. Dining in the outdoors can be a fun experience, but you still should keep health and safety in mind.
Grilling is a healthy cooking method that adds flavor without the extra fat. When grilling meat, choose lean cuts such as center-cut pork chops, pork tenderloin, flank or sirloin steak, lean ground beef or turkey for burger patties.
Make lean meat more flavorful and tender by marinating before grilling. Homemade marinades usually have less sodium, but bottled versions can provide variety. If you choose a higher-fat cut of meat, be sure to trim off any excess fat before cooking. Vegetables such as zucchini, eggplant or yellow squash work great for grilling, as do fruits such as pineapple or peaches. Have family members prepare kebabs by skewering 1-inch pieces of meat and vegetables for their own "meal on a stick."
For side dishes, choose green salads with vinaigrette dressings. Use low-fat salad dressing for potato or pasta salad and add fiber using whole-grain pasta or red potatoes with skins. Add extra vegetables such as carrots and broccoli to boost fiber and nutrient intake. Try tossing couscous or quinoa with fruit and an orange vinaigrette. Serving in-season fruits with a dip made from vanilla yogurt.
To prevent foodborne illness, wash hands before, during and after food preparation. To prevent cross-contamination, separate raw meat for grilling from prepared foods. Wash all cutting boards, utensils and serving platters before touching ready-to-eat foods. Keep foods refrigerated or in a cooler with ice until ready to serve.
Refrigerate perishable foods as soon as the meal is over; don't leave them out for more than two hours at room temperature. It is key to keeping food out of the danger zone (40-140 F); otherwise, harmful bacteria in foods can double every 20 minutes. If it is warmer than 90 F, the food only will be safe for one hour. Place food in the passenger part of the car instead of the trunk to keep it cooler.
Cook meats to the proper temperature. Fresh beef, pork and fish should be cooked to 145 F, ground beef or pork burgers to 160 F, hot dogs and brats to 160-165 F, and chicken and ground turkey to 165 F.
Use a probe thermometer to check the temperature for the desired level of cooking. When eating outdoors, provide handwashing facilities or hand sanitizer for guests to use before eating.
The above information is from Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.