Issue link: http://viewer.e-digitaledition.com/i/564437
LYNN FIFER, KISHHEALTH SYSTEM registered dietitian and nutritionist, shared her thoughts about how to avoid three common problems associated with cookouts. NOTHING SAYS "FALL" LIKE PREPARING AND ENJOYING FOOD OUTDOORS. SIMPLE PRECAUTIONS HELP KEEP THE FOOD YOU SERVE SAFE FOR YOUR FRIENDS AND FAMILY. Healthy Tailgate Swaps "Grilling is a great alternative to other cooking methods, but it does not guarantee a healthier meal," says Monique Slad, MBA, RD, LDN, KishHealth System clinical dietitian, who offers the following tips for grilling healthy on game day: • Chicken breasts, tuna steaks, salmon, turkey burgers, veggie burgers, and vegetables make great alternatives to beef and other fatty meats. • Marinades containing olive oil and citrus are healthier alternatives to sauces made from fatty or sugary ingredients. • Dry rubs are a great way to add flavor without adding fat, but go easy on the salt! • Baked chips, grilled fruit, and potato or macaroni salads made with light mayo are healthier than typical tailgate sides like fried potato chips. "A food thermometer is key to avoiding food poisoning," Fifer says. "One out of four hamburgers turns brown before reaching a safe minimum internal temperature." "Cross contamination is a leading cause of foodborne illnesses," Fifer says. "Wash your hands, as well as cutting boards, utensils, and plates, between handling raw meat and cooked meats or other foods." COOK MEAT THOROUGHLY STEP 1 HANDLE FOOD CAREFULLY STEP 2 AVOID OVER-INDULGING STEP 3 "Focus on making vegetables and fruits the center of your plate, and meat and starches side dishes," Fifer says. "Less than one-fourth of a plate should be a food protein source, and that includes non-meat proteins." 3 KISHPROGRAMS.ORG Ingredients for Healthy Living: A Fresh Look at Burgers and Fries Do you love a good burger and fries, but wish they were healthier? This hands-on cooking program offers alternatives to satisfy your craving with healthy, flavorful and delicious plant-based options. Recipes include: veggie burgers and sweet potato and carrot fries with a variety of sauces to enjoy. Come ready to cook! (Hair tied back, closed-toed shoes and no sleeveless shirts.) Recipes and tastings provided. $20/Person - Registration Required KISH HOSPITAL LEISHMAN CENTER FOR CULINARY HEALTH - 815.748.8962 Sept. 29, 6 - 8 pm Steps to Safer Cookouts To schedule nutrition counseling, email Emily Martinez at emartinez@kishhealth.org for Kishwaukee Hospital or Penni Blue at pblue@kishhealth.org for Valley West Hospital. 3 FAL L 1 5