Time for Dinner
Let’s get grilling!!
For maximum health benefits, focus your grilling on lean proteins, colorful vegetables, and fruit, and pair them with lighter marinades and whole‑grain sides.
Lean proteins
These give you high‑quality protein with less saturated fat and work well with simple, heart‑healthy marinades.
- Skinless chicken breast or thighs (trimmed of visible fat).
- Turkey cutlets or turkey burgers made from lean ground turkey.
- Fish like salmon, trout, tuna, or cod, plus shrimp or other seafood skewers.
- Lean beef or pork (sirloin, tenderloin, 90–93% lean burgers).
- Plant proteins such as homemade veggie burgers, tofu, or tempeh brushed with olive oil and herbs.
These options are rich in protein and B vitamins, and—when grilled so excess fat drips away—can support heart health and weight management.
Non‑starchy vegetables
Grilling veggies concentrates flavor, preserves many nutrients, and adds fiber, which supports digestion, fullness, and blood sugar control.
- Bell peppers, onions, zucchini, yellow squash, eggplant, asparagus, and mushrooms.
- Romaine lettuce halves, cabbage wedges, or Brussels sprouts on skewers or in a grill basket.
- Corn on the cob (lightly brushed with olive oil and herbs instead of butter and heavy salt).
These vegetables are rich in vitamins A, C, K, and antioxidants, and grilling them with a bit of olive oil helps with absorption of fat‑soluble nutrients.
Fruits on the grill
Grilled fruit adds natural sweetness, fiber, and antioxidants, and can replace heavier desserts.
- Pineapple rings, mango, peaches, plums, nectarines, and apricots.
- Watermelon wedges or grilled apple and pear slices in cooler weather.
The heat caramelizes natural sugars, making fruit taste sweeter without added sugar, while keeping beneficial vitamins and polyphenols.
Smart add‑ons and sides
How you round out the meal matters just as much as what’s on the grates.
- Whole‑grain buns, pita, or tortillas instead of white bread.
- Fiber‑rich sides like quinoa, brown rice, or bean salads.
- Olive‑oil‑based marinades with herbs, garlic, citrus, or vinegar instead of heavy creamy sauces.
This combination improves overall nutrient density, supports heart health, and keeps meals satisfying without being heavy.
Example “healthiest grill plate”
A nutritionally strong grill meal might look like:
- Grilled salmon or skinless chicken breast with herb‑citrus marinade.
- A big serving of grilled peppers, zucchini, and onions drizzled with a bit of olive oil.
- A side of grilled corn and a scoop of quinoa or a mixed bean salad.
- Grilled peach halves with a spoonful of Greek yogurt for dessert.
Let me know if I can offer any more suggestions!!
Lainie, JTH Nutritionist
lainiewolter@gmail.com
