Grill time: Which is best?

Nothing beats the smells and tastes of summer time barbecues. Whether it's chicken, beef or pork, somehow open grill cooking always makes food more succulent. So, what is the healthiest choice, chicken, burgers or hot dogs? The answer depends upon what you are looking for. A burger on a bun has about 426 calories compared to a hot dog on a bun which has around 270. But burgers have more protein, so they may keep you fuller longer and there's also less sodium and fewer additives. Here is how some of your favorites add up nutritionally:

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Grilled fish is still one of the best bets for nutrition, but it can be spendy. Try balancing your barbecue choices with some of the other options, but avoid high heat. There has been much concern recently regarding grilling meat and cancer. While the risk is real, there are some simple things you can do to greatly reduce the cancer risk. The two primary substances of concern are: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). In the simplest explanation these chemicals are formed by putting meats in contact with intense heat and flame. So, grilling isn't the only cooking method that causes these agents - some of us not so great meat chefs who periodically burn things in the oven can also produce HCA's and PAH's.

New research from Kansas State University has discovered that herbs of the Lamiaceae family (Basil, Mint, Rosemary, Thyme, Oregano, and Sage) used in marinades reduced HCA formation dramatically. This gives us another reason to grill with flavor. Because HCAs and PAHs are formed mostly from fat being heated to extreme temperatures or by the smoke created by fat burning, you can reduce risks by:

1) Keeping your grill clean

2) Trimming excess fats from foods

3) Marinating with olive oils, citrus juices and herbs

4) Avoiding grill flare-ups.

For food safety, be sure to check the internal temperature of your grilled meat to ensure it reaches 145-165 degrees. There is an app for everything these days, including grilling. Check into this little ingenious app called IGrill, that will help you monitor food temperatures and link up with other grillers around the world!

Dr. SeAnne Safaii, Ph.D., RD, LD, is an assistant professor at the University of Idaho.