HEALTH BITES: Seven tips to help you eat well all summer long

In American tradition and culture, we like to welcome the beginning of the summer season with a celebratory backyard barbecue. Gatherings of this nature generally involve food and beverages that may not be a reflection of the healthiest options.

This summer, as you partake in the festivities, keep the following tips in mind. In doing so, you will find it is possible to enjoy the celebration and indulge in delicious food without compromising personal health and nutrition goals.

• Keep it lean. When grilling meats, choose skinless chicken breasts; lean, heart-healthy fish, such as salmon; lean cuts of pork; and beef (loin or round cuts are often the leanest). On the side, please! We often forget that certain condiments can pack extra calories and sugar. To minimize added sugars or fats, use condiments such as barbecue sauce, salad dressings, ketchup and mayonnaise sparingly. For optimal control, keep the dressings on the side.

• Whole grain goodness. If your meal comes with a bun, opt for a whole grain version rather than the typical white flour/processed breads and rolls. Go the homemade route. When food is prepared at home, you control the caloric content and the quality of ingredients. Another benefit to homemade food is the ability to modify and “health-ify” certain traditional barbecue favorites. For example, as an alternative to the common chips and dip, prepare homemade salsa and whole grain baked pita chips. Or, baked desserts such as brownies can be made with whole wheat pastry flour rather than white flour — this boosts the fiber content considerably. Another option is to grill stone fruits, such as peaches, pineapple and nectarines, and serve them with yogurt or homemade ice cream. The overall health benefits are worth the time it takes to prepare and cook homemade foods.

• Go green. A crisp salad is always a healthy choice. To boost the nutrient power, select dark leafy lettuce, such as romaine, spinach, arugula and kale, and add bright-colored veggies or fruits. Toasted almonds or walnuts make great toppers and are a healthy alternative to croutons.

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• Drink smart. Fruit-infused teas and water are excellent substitutes for sugary beverages. To brighten the flavor of plain water, add slices of citrus fruits; fresh berries work well in iced tea.

• Keep it safe. The foods and beverages we consume at these gatherings are not the only health tips to keep it mind; it is important to be mindful of food safety practices, as well. Keep raw food separate from prepared or ready-to-eat foods. This will prevent contamination. Keep meats at the appropriate temperature. A thermometer in the cooler is helpful. Provide a separate cooler for drinks. This tactic will allow party-goers to grab drinks as often as they would like without compromising the temperature of other coolers meant to store food items. Keep hot foods hot (at least 140 degrees) and cold foods cold (at least 40 degrees). Put food away. Don’t allow food to sit out beyond two hours, or one hour if the outside temperature is 90 or higher. For more information on food safety, visit www.foodsafety.gov.