Summer is here, and it’s time to fire up the grill. The good news? You can keep it healthy while cooking outdoors.

“Grilling can be a heart-healthy cooking method since it doesn’t need added fat to make your food taste great,” says Sarah Provence, a registered dietitian nutritionist with BlueCross BlueShield of Tennessee. “However, you should pay attention to the fat in what you’re grilling and the sugar and sodium in the marinades you’re using.”

Tips for healthy grilling

Sarah Provence: To help you enjoy a healthy meal outside:

1. Choose leaner proteins. Select a leaner source of protein like chicken or fish. If you want red meat, choose cuts of steak and ground beef with a lower fat content. You can also use smaller portions.
2. Trim the fat. You can buy skinless chicken, or you can remove the skin yourself. Trim visible fat on other meats, too.
3. Grill vegetables. Why limit yourself to protein when vegetables also taste delicious when grilled? Many people like to grill corn, but you can also grill zucchini, bell peppers, carrots, asparagus, mushrooms, broccoli – even green beans. If you’re worried about vegetables falling through the grates, wrap them in foil or use skewers to make kebabs.
4. Use healthy oils. When grilling vegetables, spray or brush them with a lighter oil that contains less saturated fat. The American Heart Association suggests trying olive, corn, canola and sunflower oils, rather than solid fats or tropical oils like coconut or palm kernel.
5. Try healthier marinades. A low- or no-sodium marinade can taste delicious and keep your foods tender. Watch out for sugary marinades and sauces. Remember: You shouldn’t reuse marinade once it touches meat.
6. Try a new rub. Many rubs tend to be heavy on salt, but you can lighten it up with other spices and herbs. Experiment with flavors like smoked paprika, chili powder, black pepper and garlic powder, or buy a premade low-sodium rub.
7. Grill some fruit. You can grill peaches, watermelon or other seasonal fruit for a lighter dessert. Try making fruit skewers on the grill.
8. Pay attention to the heat. Make sure you cook meat to reach a safe minimum internal temperature and destroy harmful bacteria. However, some research suggests that very high heat may increase the risk of heart disease or cancer due to potentially harmful chemical reactions. Be mindful of achieving the right temperature to cook your food safely.

More ways to keep it healthy

Sarah Provence: As you’re planning to grill, consider these tips:

• Add fiber. Choose whole wheat or whole grain buns for burgers or chicken for sandwiches to get extra fiber in your meal.
• Think ahead. Grill enough food to have healthy leftovers.
• Serve a healthy salad with your grilled food. Try a kale salad or other leafy green salad, or a hearty dense bean salad.
• Clean up. Don’t forget to clean the grill rack and grilling tools afterward.

Don’t be afraid to try new foods and new methods of cooking. If you’re willing to try a new technique or flavor, you may discover something you like even more.

“You don’t have to sacrifice flavor to make your grilled food healthy,” says Sarah. “In fact, you may find grilled food tastes better, even if you use the same seasonings that you’d use when cooking on the stove. Experiment and enjoy.”

More from Sarah Provence on WellTuned

Jennifer Larson

Jennifer Larson is Nashville-based writer and editor with nearly 20 years of experience. She specializes in health care and family issues.

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Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.