Gelsons > nutritionbytes > 009


<< Previous Episode | Nutrition Bytes Page | Next Episode >>

Healthy Grilling

Health risks associated with grilling. 

High-heat cooking can be carcinogenic.


Grilling Tips:

Clean your grill and heat sources thoroughly before each use. 

Don’t use lighter fluid or fire starters.

Use low heat and indirect heat. 

Limit the amount of animal flesh that you grill.

Marinades and some spices can help to reduce the risk of carcinogens.

Cook indoors on the stove first and then finish it on the grill.

Try not to char the meat and if you do, cut off the charred area.

Try cooking vegetables and fruits on the grill (which carcinogens don’t form on these when you grill them).




Staying Hydrated

You can’t always trust your thirst to know when you need to drink something. 

How to tell if you’re getting dehydrated.


Food accounts to about 20% of your fluid intake.

Eat lots of fruits and vegetables.


What should you drink? Water, plain tea, coffee, or coconut water. Water should be your number one though. 


If you drink alcoholic beverages, those will dehydrate you so you should alternate an alcoholic drink with water.


How much water should I drink? Short answer is at least 8 cups per day. 

If you start a fitness plan during the summer, pay special attention to your water intake.




Eating to Protect Your Skin

First off: Avoid the sun, wear good clothing and sunblock. 


Following a plant-based diet can help to reduce risk of skin cancers. 

Eat several servings per day of fruits and vegetables like celery root, leafy greens, onions, tomatoes, orange sweet potatoes, carrots, squash, etc.

Fresh fruits and fruit juices can help too. 

Omega 3 Fats can also lower skin cancer risks when eaten a couple times per week.

Coffee and hot green tea will help too. 




Questions Addressed


What are important food safety practices to consider when eating outside?

Listen to the food safety episode 6.

Use separate plated for raw meats vs. cooked meats.

Refrigeration is very important. 

Don’t eat food thats been left out in the heat for a long time. 

Use a cooler to keep food cold. Use 25% ice and 75% food in the cooler. 


If someone needs to drink a lot more fluids, how can they go about incorporating a more healthful drinking habit?

Create a schedule of what you’ll drink through your day. 




Resources & Recipes Mentioned

Sample beverage schedule.





Email Jessica at





Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program. 


<< Previous Episode | Nutrition Bytes Page | Next Episode >>