“Grillables”
Nothing brings the taste of summer more than firing up the grill for a meal. While you can grill virtually everything, two of the most common foods are burgers and sausages. Unfortunately, historically they haven’t been known as pillars of health. Fortunately, recent years have seen an uptake in grillable options. Leaner meats, grains, veggies, beans, and more are the basis for a variety of grilling entrees. But, are these options truly healthier?
The biggest health culprits when it comes to grillable meats are saturated fat and sodium. Some options have nearly a day’s worth of saturated fat and the equivalent of nearly a quarter teaspoon of salt. Plus, the serving is often larger than a recommended healthy portion of meat. Luckily there are a variety of options available now. This makes choosing something that can allow you to enjoy a grilled sandwich, while sticking within your heathy eating guidelines, possible.
Helpful Hints. Next time you’re ready to fire up the grill, keep the following tips in mind.
How you top it. The toppings you choose can either increase or decrease the health quotient of your grilled meat (or non-meat). Cheese and bacon will boost both the saturated fat and sodium content. Alternatively, extras such as greens, veggies, and avocado will boost the beneficial nutrients.
DIY. Instead of using premade patties, consider making your own. Start with lean protein to shape your own. Stick to the meat or meat alternative alone, or add veggies, grains, and/or beans. This also allows you to control the portion size.
Keep size in mind. Many of the meatless alternatives are much smaller than their counterparts. To ensure a satisfying meal, be sure to choose one with at least 11 grams of protein and round it out with extra veggies, some whole grains, and a bit of fruit.
—Heidi McIndoo, MS, RD
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