Kasia the Expert

      Grilled burgers and veggies, hot dogs and ice cream are just a few of my favorite foods to enjoy at a summer cookout. I often think of how easy it is to lose track of sensible portions while enjoying great food and great company. One of my strategies to enjoy a summer cookout and the delicious food is to think of it in terms of energy balance - the point at which energy consumed (calories from food and drink) equals energy used (calories used to stay active).

      Outdoor summer cookouts, unlike winter holiday celebrations, can offer great opportunities to increase physical activity through outdoor recreation so you can achieve your energy balance.

   Often times we put all of our thoughts into planning the summer cookout menu and perhaps none into planning recreational activities for our guests. For me, the key to a guilt-free active summer cookout is:

• Planning ahead to include fun outdoor games at the cookout to provide an opportunity for everyone to burn those calories. My favorite is badminton, but bocce balls, beanbag toss and dodgeball are fun as well.
• Engaging both kids and adults in outdoor games by choosing activities that are safe and enjoyable for everyone. For example, playing catch or tossing Frisbees can be enjoyed by all, regardless of age or skill level.

   Many health organizations agree that adults should accumulate thirty minutes or more of moderate-intensity physical activity on most, preferably all, days of the week. Besides helping you better manage your weight, physical activity including recreational games can help manage stress and connect to others for an emotional benefit as well.

     Summer is a great time for getting creative with all of those brightly colored fruits and vegetables, since it's during the warmer months that produce peeks.  Why not start with fruit and sweet veggies (i.e. sweet potatoes) when preparing dessert?  One of the greatest things about fruit and sweet veggies is they are naturally sweet and even though they are filling, most are low in calories and fat, thus giving you more room to top with your favorite add-ons!  They are also among your body's best sources of many vitamins and minerals.  Besides, who says you have to skip dessert to stay fit?  Start with the following produce in your dessert recipes and you won't go wrong:

• Sweet potatoes.  Delicious on their own, sweet potatoes can also be paired with savory and sweet ingredients.  At your next cookout, try wrapping sweet potatoes in foil on the grill.  When tender, split open and top with marshmallows, walnuts and brown sugar, allowing them to set over indirect heat until marshmallows melt.  The Perk:  Sweet potatoes are packed with so many nutrients!  For instance, one medium sweet potato contains potassium, fiber and vitamins A & C.
• Berry tasty.  Berries are wonderful additions to cakes, ice cream, puddings or simply with a dash of sugar.  My absolute favorite summer dessert is grilled berries (blueberries, strawberries and raspberries) over warm vanilla frozen yogurt with drizzled caramel and ginger snaps on top!  To get started, grill your fruit inside aluminum foil until soft (about 5-10 minutes).  I also love a squirt of Fat-Free ReddiWip on top.  The Perk:  These berries provide vitamin C and fiber, among a slew of antioxidants, like anthocyanins in blueberries.

      How often do you find yourself starting your dinner with the greatest intention of making delicious, juicy burgers only to get distracted and end up with a few charred nuggets? Hopefully, not often, but you might be surprised to know there are ways to grill your food without unwanted charring, even when you have a million other things on your mind.

      The right ingredients - go for lower fat:

• Start with lean cuts of meat and poultry, fish and shellfish, or veggie burgers to decrease the amount of fat drippings on the heating source
• Consider grilling vegetables or fruits for lower fat sides

      The right preparation - control the cooking time:

• Thaw frozen food in the refrigerator to avoid overcooking the surface of frozen food while the inside remains uncooked
• Cut up meat and poultry into smaller pieces to reduce cooking time
• Pre-cook meat or poultry in the microwave for two to five minutes and discard the drippings

      The right cooking method - watch the cooking temperature:

• Use a lower temperature setting on your grill
• Keep food away from flame to assure the meat is not engulfed by flames and fat is not dripping onto the coals

     When you master techniques to avoid charring on the grill, your indoor cooking methods, such as baking, roasting, boiling, steaming or microwaving are often more forgiving than high-heat cooking methods like grilling or broiling. By using the right ingredients, preparation and the right cooking method, I've noticed that my family has to eat through very few burned meals, even when I do experience distractions.