营养学家在烧烤时真正吃的东西

没有烤架加热热狗、汉堡和其他经典烧烤的香味，夏天就不完整。但是如果你想在享受美食的同时又不影响健康饮食呢?引入专家:我们邀请了一些全国顶级的注册营养师营养师来分享他们的10个烧烤选择。

简单地在凉拌卷心菜中加入以mayo为基料的调料，就能将原本富含脂肪的配菜变成超级食物沙拉。“我的烧烤选择之一是一种以醋为基础的沙拉，我用切碎的卷心菜和糙米醋或苹果醋混合制成，”公共卫生硕士、研发总监、《现在减肥:用豆类减肥——新的超级食物》一书的作者辛西娅·萨斯说。"I then add a quarter of a fresh-squeezed orange, along with grated ginger root, minced garlic and black pepper." Cabbage, a member of the cruciferous vegetable family, helps protect against heart disease and certain types of cancer. And vinegar helps boost satiety (a feeling of fullness) and suppress body fat accumulation.

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没有什么比夏天的玉米更甜的了。“我喜欢把它去壳，抹上橄榄油，一点盐和胡椒粉，包在铝箔纸里，”《饮食小改变》(The Small Change Diet)一书的作者、RDN频道的凯里·甘斯(Keri Gans)说。"When cooked this way, there's no need to slather it in butter." Besides tasting delicious, corn is a rich source of fiber -- which aids in digestion -- and also contains other beneficial nutrients, including folate, thiamine, phosphorous and vitamin A.

烤豆是一种美味、营养丰富的配菜。凯伦·安塞尔(Karen Ansel)说:“烘焙过的豆子富含消化缓慢的蛋白质，能提供粘在你肋骨上的纤维，所以它们能让我超级满足。”To keep baked beans on the lighter side, avoid high-calorie canned versions made with added preservatives and sweeteners. Instead, make your own with less salt and sugar and boost flavor by using spices like smoked paprika or chipotle powder.

你在意面沙拉中加入的东西可以改变这道烧烤小菜的“沙拉”地位。典型的蛋黄酱意面沙拉富含脂肪、碳水化合物和钠，但蔬菜和纤维却很少。然而，你可以很容易地翻转这些比率。RDN烹饪营养学家、《全天然糖尿病烹饪书》的作者Jackie Newgent说:“为了做对你有益的意面沙拉，我从全谷物或豆类意面开始。”"I often dress it with a fresh lemon vinaigrette, and I always include a generous amount of veggies."

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烤架上多汁的牛排是所有肉食者的最爱。“我是个普通人。吉姆·怀特健身营养工作室的老板，ACSM运动生理学家吉姆·怀特说。“牛排为我提供了对肌肉生长、铁、锌和维生素B12至关重要的蛋白质。”The key to choosing leaner cuts of steak, which can be tougher, is how you cook them. "One of my favorites is flank steak for its affordability and versatility," says Holley Grainger, MS, RD, culinary nutrition consultant and blogger. "Season flank steak then sear on both sides over a hot flame. Turn down the heat and let it cook. By cooking it slowly and slicing thinly across the grain, it is perfect for tacos, salads or just by itself."

夏天会有大量的应季产品涌现——所以好好利用吧!NourishRDs的博客作者麦肯齐•霍尔•琼斯(McKenzie Hall Jones)表示:“每当我受邀参加烧烤聚会或夏日聚餐时，我通常会带一份健康的应季沙拉或蘸酱。”“我的首选沙拉通常是我的黑豆、芒果和jicama沙拉，而我的首选蘸酱是番茄、黑豆和鳄梨做成的。多亏了健康的脂肪、纤维和植物蛋白，这样的菜肴非常美味，让人完全满足。”

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土豆沙拉是典型的安慰食物。为了增加土豆的营养价值，可以尝试使用不同颜色的土豆，加入蔬菜，并减轻酱料的颜色。BonnieTaubDix.com网站的创始人、《吃之前先读》(Read It Before You Eat It)一书的作者邦尼·托布-迪克斯(Bonnie Taub-Dix)说:“我的家人要求经常出现我用红薯、白薯和蓝薯做的沙拉。”Taub-Dix also adds in cherry or grape tomatoes, chopped yellow bell peppers and shredded carrots, along with reduced-fat mayonnaise and spices. "High in potassium, fiber, vitamin C and a host of powerful antioxidants, [the potato is a] cost-effective vegetable that's easy to prepare, shop for and store," she says.

相关:完整的食谱——一个土豆，两个土豆，红色，白色和蓝色的土豆

你不必成为一个素食主义者来欣赏烤蔬菜的味道和健康益处。“我所做的就是将新鲜切好的蔬菜浸泡在一点埃维、柠檬汁、大蒜和香草中，然后烤至金黄色，”植物营养学家莎伦·帕尔默(Sharon Palmer)说，她也是《植物为生命提供动力》(Plant-Powered for Life)一书的作者。"The nice thing about grilling is that you don't have to add as much extra fat as you do when you pan-cook foods. The other thing is that you can cook them minimally -- just until they are crunchy tender -- so you are not destroying as many vitamins with long cooking times."

为了在享受烧烤的同时平衡卡路里，营养学家经常会想到面包以外的东西。“在烧烤时，我最喜欢的一种食物是半熟的富含铁的汉堡。我总是选择涂有番茄片的无bunless汉堡，这在每年的这个时候都很美味，”甘斯说。享用富含蛋白质的肉饼，而不吃精制的白碳水化合物小圆面包，也是一种控制体重的聪明策略。安塞尔说:“我最喜欢的烧烤餐是烤鸡胸，而不是小面包。”一个小的烤鸡胸脯肉含有33克蛋白质和不到4克脂肪，你无法打败它作为瘦蛋白的来源来帮助你几个小时都有饱腹感。

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生的水果和蔬菜是在烧烤时保持水分的一种简单、美味的方法。Grainger说:“不管是黄瓜番茄沙拉还是多汁的西瓜，我都会用很多新鲜的农产品填满我的盘子。”“许多夏季水果和蔬菜不仅热量低、富含纤维、维生素和矿物质，而且还富含水分。”When it comes to raw green salads, the secret is in the dressing. "I often make a large garden salad, dressed with a combo of balsamic vinegar and whisked with spicy brown mustard, dried Italian herb seasoning, fresh-squeezed lemon juice and minced garlic," says Sass. "Leaving out the oil allows me to add sliced avocado or chopped almonds to the salad."

你最喜欢的烤肉是什么?有什么健康的烧烤菜肴你会添加到这个清单上吗?在下面的评论区与我们分享吧!

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