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Originally published June 16, 2013 at 5:02 AM | Page modified June 17, 2013 at 6:49 AM

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Grill for good — and healthful — eating

Lighten up the marinade, go for lean meat and don’t forget the veggies.

Special to The Washington Post

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Please abolish the word "healthful" forever, thx MORE
Grilling is not health . . . ful. Direct heat like that on anything, even vegetables, ... MORE


Grilling is a simple way to feed your family well this summer. Start with a lean meat and a healthful marinade and then allow the grill to strip away additional fat for a heart-healthy and waist-friendly final result.

Plus, grilling caramelizes the natural sugars in foods, which adds flavor without additional calories and fat.

With these guidelines, grilling can be a great way to prepare healthful meals:

• Lighten up your marinade. Opt for a homemade marinade, which lets you control the sodium, sugar and oil content. You can add flavor with fresh herbs, citrus juice and pungent vegetables such as garlic, onions or shallots.

• Select lean protein. Go for lean or low-fat cuts of meat and poultry (and remove the skin to avoid extra fat and cholesterol). Trim the visible fat from meats and poultry before cooking. Select seafood rich in heart-healthy omega-3 fatty acids, such as salmon or trout.

• Incorporate fruits and veggies. Load your grill with colorful fruits and vegetables. They are naturally cholesterol-free and packed with nutrients and fiber.

Kebabs are a perfect way to incorporate these ideas. They are fun to prepare and beautiful to look at, yet can be extremely healthful as well. Half of your plate will be filled with fruits and vegetables simply by alternating them with meat on the skewers. Plus, kebabs are an easy way to control portion size.

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