Grilling Tips
Thaw and marinate all meats in the refrigerator, not room temperature
Keep raw meat away from other foods
When taking cooked foods off the grill, always use a clean plate (not the plate that previously held the raw meat)
Never leave cooked food outside longer than 2 hours (cooked food should not be left out in the heat)
Brush your veggies with olive oil to prevent sticking
Don’t peel veggies before grilling
Grilling and Cancer
Cooking meats at high temperatures cause the amino acid, creatine to be broken down into heterocyclic amines (a chemical that is a carcinogen)
- linked to colon and stomach cancers
Cook at a lower temperature, but longer to prevent charring
Raise the grill rack, away from the flame
Use skewers – smaller pieces of meat cook faster at a lower temperature
Trim excess fat to reduce the risk of flare-ups
Marinate the meat – can reduce carcinogens by 96%
Choose lean cuts of meat
o Trim the fat
Fat dripping onto coals/flame creates smoke that has carcinogens. More fat means more smoke.
Line the grill with foil and poke holes to allow the fat to drip but not causing the smoke to come back up to the meat
Avoid charring meat/eating burnt meats
Holly Klamer, MS, RD hklamer@wellbridge.com
VITAMINS AND MINERALS: SUPPLEMENTATION
There are 14 vitamins and 15 minerals that our body requires us to obtain through food, each playing a variety of essential roles within the body.
An article in the Journal of Nutrition estimates that approximately half of the American population is deficient in at least one micronutrient. Deficiencies are often found when there is a lack of variety of fruits and vegetables, whole grains, and other whole foods within the diet. These seemingly insignificant deficiencies can lead to mild or severe damage to DNA, and thus result in cancer and other diseases later in life.
Deficiencies also hinder the body from operating at its optimal ability. It begins to impair performance, daily activity, and overall health. Studies show that taking multivitamins and certain other vitamin supplements may protect us from chromosomal damage, which slows the process of “biological aging”. The question is who should supplement?
The key to achieving nutritional adequacy is to get a variety of whole foods in your daily diet. It is possible to meet all the recommended intakes within a diet as low as 1500 calories per day without supplementation.
Focus on a variety of colors in your fruits and vegetables, a variety of grains, and lean meats.
REASONS YOU MIGHT NEED TO SUPPLEMENT
The omission of specific items from the diet (ie. gluten-free, vegetarian, vegan, lactose intolerant, or restrictions due to allergies or sensitivities… also includes picky eaters or those who don’t eat varieties of nutritious foods)
Medical reasons: Your physician can assess and diagnose deficiencies you might have. These can sometimes be the complication of another underlying problem or disease.
Elevated Needs: depending on your lifestyle or stage of life, certain nutrients may be needed in larger amounts
Restricted calories: For those who eat 1200 calories or less, supplementation may be necessary
Lack of exposure to sunlight: Can create a Vitamin D deficiency
RECOMMENDATIONS
Nutrients found in foods are preferred over supplements, so focus on getting as many nutrient-rich foods in each meal and snack as you can. Supplement only if necessary.
When choosing a supplement, check the ingredients: The less ingredients outside of the actual vitamins and minerals, the better!
Look for the source of Vitamin E to be in the form of d-alpha-tocopherol, and the source of Vitamin D in the form of cholecalciferol (Vitamin D3) for optimal absorption.
Supplementing should not be in excess, and should be done wisely. If you want to know if you are meeting your nutrient needs and if supplementation is necessary, consult a Registered Dietitian at your CAC location
Do not supplement without consulting a Registered Dietitian or your Physician to be sure you are supplementing safely.
hklamer@wellbridge.com Holly Klamer, MS, RD 303.501.1700 ext 270