Extension Agent spreads the word on food safety
It is that time of the year when grills are fired up and families get together for the all-famous traditional cookouts.
I want to continue to spread the word on food safety and possible risk associated with grilling foods. Some studies suggest there may be a cancer risk related to eating food cooked by high-heat cooking techniques as grilling, frying, and broiling. Based on present research findings, eating moderate amounts of grilled meats, like fish, lean meat, and poultry cooked without charring to a safe temperature does not pose a problem.
To prevent charring, remove visible fat that can cause a flare-up. Precook meat in the microwave immediately before placing it on the grill to release some of the juices that can drop on coals. Cook food in the center of the grill and move coals to the side to prevent fat and juices from dripping on them. Cut charred portions off the meat.
Its important to follow certain guidelines to prevent harmful bacteria from multiplying and causing foodborne illnesses according to USDA.
Here are some tips to help with make this grilling season a healthy one:
Tip 1 Choose healthy proteins
Ditch the hamburgers and hot dogs. Red meats like pork, lamb and beef, and processed meats, like hot dogs, ham, sausage and bacon can increase your risk for colorectal cancer. Instead, choose healthier proteins such as: skinless chicken, turkey breasts, fish.
These options are lower in fat and can help you maintain a lean body weight, says Stephanie Maxson, a senior clinical dietitian in MD Andersons Integrative Medicine Center. If you must keep hamburgers and hot dogs on the menu, choose low-fat and preservative-free meats. And, limit red meat to no more than 18 oz. thats six 3 oz. servings (each serving is about the size of your palm or a deck of cards) each week to curb your cancer risk.
Tip 2Choose in-season fruits and vegetables
Add a variety of colors to your plate with fruits and vegetables.
Theyre loaded with phytonutrients, antioxidants and vitamins to help prevent cancer and improve overall health, Maxson says. Plus, eating more plant foods makes it easier to reduce body fat and maintain a healthy weight. Maxson suggests grilling onions, zucchini, tomatoes, bell peppers, eggplant, mushrooms, corn on the cob and watermelon. Choose foods in season to enjoy the most flavors. To cook: Lightly oil the grill to keep food from sticking. Chop but dont peel veggies and leave corn on the cob whole and in the husk. The peels provide more nutrients and a smokier flavor. Use skewers, foil or a grilling pan as helpful cooking tools. Marinate or add a dash of seasoning to maximize flavor. For fruit, try cinnamon.
Tip 3 Fresh, chopped fruits and veggies are perfect add-ins for tossed salads. But when it comes to pasta and potato salads, try these healthy adaptions:
Use low-fat mayonnaise or replace half the mayo with non-fat Greek yogurt. Choose light salad dressing and use less than what the recipe requires. Pick whole wheat pasta.
Information retrieved from: http://www.fsis.usda.gov/Fact_Sheets/Barbecue_Food_Safety/ Barbecue and cancer: Make a healthy plate- Focused on Health July 2014 by Brittany Cordeiro-http://www.mdanderson.org/patient- and-cancer-information/cancer-information/cancer- topics/prevention-and- screening/food/barbecueandcancer.html
Katrina Kirby is a Family & Consumer Sciences Extension Agent with the Petersburg office of Virginia Cooperative Extension. The Extension's Agents mission is to teach Virginians how to improve their quality of life through providing education on various topics such as: Preventing chronic diseases with a healthy diet, identifying quality childcare, planning for home ownership, making good parenting decisions, handling food safely, being a wise grocery shopper, managing finances successfully, preparing for and coping with disasters. If you are interested in learning about our programs, have suggestions or just want to shoot me an email dont hesitate to contact me atkirby2@vt.edu or call the office 804-733-1880Visit our Website to find out more information regarding Virginia Cooperative Extension, http://offices.ext.vt.edu/petersburg/
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Does grilling pose a cancer risk? - Jackson County Newspapers
