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10 tips for hosting a health-conscious cookout

Nothing screams summer like shrimp on the barbie or a hot dog dripping with mustard. But firing up the grill several times a week between Memorial Day and Labor Day is no excuse for a season-long splurge. When dining alfresco, exercise the same healthy eating habits you practice indoors. That means cutting calories, limiting cancer-causing chemicals, and squeezing plenty of disease-fighting fruits and veggies into your meals. These 10 tips will help you harness your inner Bobby Flay for a summer full of guilt-free grill food.

Char with Caution

A dirty little secret about charcoal and cancer: Grilling muscle meat, like chicken, beef, pork, and fish, over intense heat can produce carcinogens called heterocyclic amines (HCAs), which researchers have linked to pancreatic, colorectal, stomach, lung, breast, and bladder cancers. Limit your exposure to these compounds by protecting meat from direct flames, flipping meat frequently, draining off juices that contain concentrated HCAs, cooking meat in the microwave for 2 minutes prior to tossing it on the grill to reduce exposure to high heat, and removing charred or blackened areas before serving.

Spice Things Up

Marinades and rubs not only add fierce flavor to your grill foods, but also cut down on carcinogens. Studies show that adding antioxidant-rich ingredients, like rosemary, ginger, turmeric, garlic, dried plums, cherries, apples, and even red wine to meat via a marinade or rub decreases HCA formation. Skip oil-heavy or sugary store-bought marinades and try this simple low-cal strategy: Mix together 1 part lemon juice with 2 parts each of onion and garlic. German researchers found that this combination reduced HCAs in beef patties by 70 percent.

Choose Meat Substitutes

A surefire way to cut down on carcinogens: Try vegetarian versions of your favorite grill foods. Because HCAs form when amino acids and creatine in muscle meat interact with high heat, the absence of these compounds in soy-based products, portobello mushrooms, tofu, and tempeh makes them naturally safe alternatives to hamburgers, steaks, and grilled chicken. Plus, veggie burgers have less saturated fat (typically 1 g or less) and more fiber (3 to 4 g) than beef patties, which contain about 4 g of saturated fat and no fiber.

Hold the Hot Dogs

They are iconic, but the classic ballpark food isn't a nutrition all-star. According to the American Institute for Cancer Research, every 3.5 ounces of processed meat consumed each day increases colorectal cancer risk by 42 percent. And it gets worse: A Circulation study found that eating 50 g of processed red meat daily (a hot dog is about 45 g) increases heart disease risk by 42 percent and diabetes risk by 19 percent. The explanation: In addition to high amounts of sodium and saturated fat, processed meats contain nitrates, chemical preservatives added to boost flavor and color. Nitrates can damage blood vessels and affect the way the body uses sugar. Protect yourself by picking all-natural or organic hot dogs that are nitrate-free (some all-beef hot dogs still contain nitrates), or select whole cuts of meat - and don't eat them daily.

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