Summertime is full of seasonal sights, sounds and smells, and one of those is the sizzle of the outdoor grill. Grilling out, when done safely and healthily, can be a great way to add nutrition to your diet as well as enjoy a nice meal outside with family or friends.

"This season, take advantage of outdoor grilling as a great low-fat method of cooking that can bring wonderful flavor to your table," said Kristina Adams, registered dietitian at the Carle Weight Management Center.

If your typical grilled meal is usually limited to hot dogs and bratwursts, Adams recommended considering some lighter alternatives, such as loin and round cuts of beef and pork, skinless chicken breasts or burgers made with ground turkey breast or lean ground beef or seafood like whitefish, salmon or tuna steak.

For fired-up flavor without adding a lot of extra calories and fat grams, rubs or marinades are quick and easy ways to bring out the flavor in your favorite choices of meat and vegetables, Adams pointed out.

"For a rub, simply throw together some of your favorite herbs and spices and use on meat prior to cooking to give your grilled meals some zing," she said.

Marinades not only give flavor to your food but also tenderize the meat. Try adding a bottled marinade or low-fat dressing to your meat in a re-sealable bag and letting your meat soak up the flavor.

Remember to marinate your food in the refrigerator, and if you plan to serve the marinade as a sauce, put some aside prior to use or be sure to boil the used marinade for three to five minutes and then simmer to kill any lingering bacteria, Adams said.

"Experiment with making your own marinades using a vinegar and oil base and then adding your favorite herbs and spices," she encouraged.

Marinating meat for at least 30 minutes in the refrigerator with acidic ingredients as well as wrapping your meat in foil and raising the grilling surface from the heat source are some ways to help provide a barrier between the flames and the meat and to reduce the black char that can form on the meat, Adams said.

Meats should be kept frozen at zero degrees or colder, a temperature which is usually found in a stand-alone freezer, not a refrigerator freezer. Cured meats such as ham and bacon shouldn't be kept past one to three months because the salt hastens the rancidity. Meats such as beef steaks could last six to 12 months without losing quality, but ground beef should be kept no longer than three to four months before cooking.

And if you're planning to keep the meat frozen past two weeks, put it in a freezer bag instead of the supermarket packaging, so that it doesn't get freezer burn and diminish in quality.

To safely defrost meat for grilling, you should put it on the lowest shelf of the refrigerator, so that if it leaks, it doesn't get on any other food items. Many people put meat out on the counter and let it thaw, but this method is not recommended.

The microwave and water also provide decent methods to defrost a piece of meat. However, if you thaw the meat in the microwave, you need to cook it immediately.

If water is your chosen method, make sure to thaw meat in cold water, not warm, and put the meat in a leak-proof package; remember to change the water every 30 minutes while the meat is thawing.

To not only reduce the amount of fat in your meal but also provide your body with fiber and vitamins, try adding fruits and vegetables to the grill, Adams said. Some fruits and veggies that are popular to grill include onions, green and red bell peppers, zucchini, broccoli, carrots, potatoes, pineapple, papaya and mango.

Skewers that alternate meat with vegetables or fruit provide a simple way to maximize the flavor while minimizing unhealthy chemicals created by grilling, Adams said. She also recommended leaving the skins on fruits and veggies to increase the nutrient value and retain the crispness.

"Fruits and vegetables cooked on the grilled are a healthy and flavorful way to balance out a meal. This is yet another way to enjoy fruits and vegetables and help us reach our goal of five to 13 servings per day," Adams said.

SIDEBAR:

Use a meat thermometer to ensure meat is cooked to the proper temperature and reduce your risk for any unwanted bacteria.

USDA Recommended Safe Minimum Internal Temperatures include:

Steaks & Roasts - 145 °F

Fish - 145 °F

Pork - 160 °F

Ground Beef - 160 °F

Egg Dishes - 160 °F

Chicken Breasts - 165 °F

Whole Poultry - 165 °F