21 Ways for a Healthy Summer : Healthy Eating - Part 1

21 Ways for a Healthy Summer : Healthy Eating - Part 1

No. 1 - Have a healthier barbecue

Before you throw another snag on the barbie, consider thatcooking or chargrilling meat at high temperatures has been linked to theformation of carcinogenic compounds called heterocyclic amines (HCAs) andpolycyclic aromatic hydrocarbons (PAHs). Kathy Chapman, chair of nutrition atCancer Council Australia, suggests the following for a healthier cookout:

Marinate meat beforecooking This prevents it fromsticking to the grill and can reduce HCA formation by up to 96 per cent.

Turn down the heat Cooking at lower temperatures reducesHCA formation and prevents blackening, as does steam-cooking meat or fish infoil.

Avoid processed redmeats Sausages, frankfurts, baconand ham have been linked to increased bowel cancer risk, so choose lean meatsinstead.

Trim down Remove any charred or burned portionsbefore eating.

No. 2 - Make a super salad

If you’re planning to live on salads over summer, make surethey are nutritionally balanced. “A good salad should contain complex low-GIcarbs, beneficial fats and lean protein,” says nutritionist Zoe Bingley-Pullin,author of Eat Taste Nourish (NewHolland, $29.95). “Tinned salmon, tuna, beans or tofu are great proteinsources, and a little bit of mashed avocado or olive oil will give you the goodfats,” she adds. 

Try her top summer salads:

The Energiser  Chicken, Quinoa, Red & Green capsicum, Tomato, Basil. Spanish Onion 

The Metabolism booster Chickpeas, Carrot, Cherry tomatoes, Currant, Mint, Rocket

The Appetite balancer  Beetroot, Salmon, Sliced green apple, Watercress, Rocket (The protein in salmon keeps you fuller  longer, and the apple and beetroot are low-GI, which helps to prevent sugar lows)

No. 3 - Keep food cool

Warmer temperatures provide ideal conditions for foodpoisoning bugs to multiply. If you’re planning a picnic, keep food fresh for upto eight hours with Fridge-to-go cooler bags.

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