1. Grilling cuts fat and calories

You can grill many foods instead of pan-frying or sautéing — that means you add less butter and oil, and less fat and calories. And don't get caught in a burger and hot dog rut. If they fit within your diet, try lean meats on the fire:

• Boneless, skinless chicken breasts coated with sweet-spicy Caribbean jerk seasoning
  
  
• Fish filets, squash, and zucchini sprinkled with salt-free seasoning blend and wrapped in an aluminum foil packet
  
  
• Skewers of steak and mushrooms brushed with teriyaki sauce
  
  

If you need to add oil to prevent your food from sticking, brush or spray the food itself — not the grate — to limit grease and prevent flare-ups.

2. Fire brings out flavor

Cooking over an open flame boosts the natural flavor in foods, so you don't need the complication — and extra calories — of sauces and dips. To get the most flavor from grilled foods, leave 'em be. Poking, prodding, and pressing releases natural juices, leaving your food dried-out and taste-free.

For more flavorful ideas, log in to MyHumana — your password-protected, personal home page on www.humana.com. Choose the "Healing Kitchen" from the Health Resources menu and type "grill" in the search box to find recipes like:

• Mexican-style grilled shrimp cocktail
  
  
• Flank steak with sweet and sour sauce
  
  
• Grilled tuna with white beans
  
  
• Lemon-tarragon grilled corn
  
  
• Grilled vegetables with ginger-lime marinade
  
  
• Cherry-balsamic barbecue sauce
  
  

3. Safety is a cinch

Grilling out doesn't have to be risky. Just follow basic safety practices:

• Use one platter to carry out raw meat, another for cooked food, to avoid contaminating the finished product with bacteria that lives in raw meat.
  
  
• Use a thermometer to make sure meat is cooked long enough to eliminate bacteria. Steaks should be cooked to at least 145 degrees Fahrenheit, hamburgers 160. Cook pork until 160 degrees and poultry to at least 165.
  
  
• Avoid burns by using proper equipment such as elbow-length mitts and long-handled tongs.
  
  
• To reduce the risk of fire, place the grill at least 10 feet away from buildings and don't grill in covered areas like garages and carports. Also keep a fire extinguisher handy.
  
  
• When using a gas grill, check the tubes and hoses for cracks, holes, and leaks. And be sure to clear blockages caused by insects or grease.
  
  
• To reduce the risk of cancer-causing chemicals, keep the fire low, keep the grill covered, and don't eat meat that's burned to a crisp.

Bottom line:

Grilling can make any meal a special occasion...and improve your diet, too. Explore the Healing Kitchen in MyHumana for ideas on putting great grilled flavor into your meals.

Additional resources:

American Cancer Society: Harmful Chemicals in Grilled Meats

U.S. Consumer Product Safety Commission (CPSC): Gas Grill Safety Tips

U.S. Department of Agriculture: Barbecue Food Safety

U.S. Fire Administration: Summer Fire Safety Tips