What health aspects do people need to consider when preparing food with their smokers?

Downs: “Smoking can be a fantastic way to add flavor without all the calories, fat and sodium. However, it’s important to remember that things like marinades, rubs and sauces can all add a large number of calories, fat, sodium and even sugar. So, be sure to use them in moderation.

“Smoking doesn’t really impact the nutritional value of meats, but can be a great method for added flavor without the added fat.”

How does the method of food preparation affect the nutrition of foods?

Downs; “Heat can break down and destroy some vitamins in vegetables, especially vitamin C and B. However, heat can also make the carotenoids (a type of antioxidant found in things like carrots and tomatoes) easier for the body to absorb. This can also kill the bad bacteria in food that can make us sick.

“A rule of thumb to keep in mind while cooking fruits and vegetables is that more nutrients will be retained when cooking time, temperature and the amount of liquid are kept to a minimum.

For cooking meats, the methods that are the most nutritious are those that require minimal added fats. This includes grilling, broiling, baking, boiling and smoking, of course! It’s also important to choose lean cuts of meats, fish and plant-based proteins.”

So, we are all about throwing anything we can in our smokers and on the grill. What’s the healthiest thing for me to cook?

Downs: Stick with meats that are lean. Some examples of this include chicken breast, lean turkey and flank steaks. Other healthy options are fish, tofu and other plant-based protein sources.”

What about marinades or rubs? How can they affect the nutritional value of grilled meat and poultry?

Downs: “Store bought marinades and rubs can be high in sodium and calories, so it’s important to take a look at the nutrition facts label and use the appropriate serving size.

“Want a healthier option? Consider making your own! Start with olive oil and add your favorite herbs and spices. Don’t be afraid to experiment with other flavors like mustard, lemon juice, low-sodium soy sauce and vinegar. To help minimize the number of calories, brush the marinade on at the end of cooking instead of letting it soak ahead of time.”

Many other foods can be cooked over a fire such as vegetables like onions, sweet potatoes, peppers, corn, squash and tomatoes. Any tips on which vegetables provide nutritional advantages?

Downs: “As I mentioned, heat can break down and destroy some vitamins in vegetables, but it can also increase other nutrients. Vegetables that retain the best nutrient content when heated are those that have low water content like mushrooms, onions, asparagus and peppers.”

Fruits like peaches, apples, bananas and pineapples can be grilled and smoked, too! Does smoking fruits impact their nutritional value?

Downs: “It can. Like vegetables, use fruits with a low water content or wrap them in aluminum foil when smoking to keep all the nutrients (and flavors!) contained.”

Are you ready to take grilling into your own hands? The USDA has created a handy, and informative, way to remember safe temperatures to cook your meat to. If you’re looking for more information on the topic, we’ve covered that, too! 

Originally published October 19, 2015. 

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We hear so much lately about “super foods,” and often antioxidants are associated with these types of foods. So what exactly are they and do we need them to stay healthy? Best Food Facts registered dietitian Sarah Downs breaks down the science and benefits associated with antioxidants.

What are they?

Before we can define what antioxidants are, we must first know what free radicals are. Free radicals are formed when certain molecules interact with oxygen. Their biggest danger to the human body is the potential for them to react with cellular components like DNA or the cell membrane, causing cells to function poorly or die. This damage to cells may initiate the early stages of cancer and heart disease. Free radicals are also suspect in the development of Alzheimer’s disease, arthritis, cataracts, diabetes, kidney disease, and age-related blindness.

Antioxidants are natural compounds found in some foods that help neutralize free radicals in our bodies.

There are many different substances that can act as antioxidants and those that are most familiar are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. There’s also glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more. It’s important to note that each antioxidant has a different chemical and biological behavior and therefore plays a different role.

Are they important for health?

While we know that free radicals are contributors to many different chronic diseases, this doesn’t automatically mean that antioxidants will fix the problem. Currently, the research is inconclusive for most antioxidants; however, there is significant evidence that suggests eating whole fruits, vegetables and whole grains — that all are full of antioxidants — provides protection against many chronic diseases and aging.

Are added antioxidants as effective as those that occur naturally?

Often, vitamins like C, A, and E are added to foods. There is no physiological difference between these added antioxidants and those that occur naturally in foods. However, there’s no evidence that taking an antioxidant dietary supplement works as well as antioxidants found in foods. Moderation is key with supplements as they can be too much of a good thing. With food products, it is extremely difficult to consume an excess amount of antioxidants.

Do antioxidants lose their protective properties when cooked?

Depending on the food, cooking temperatures and methods can sometimes increase or decrease antioxidant levels. For example, lycopene in tomatoes remains fairly stable regardless of cooking temperatures, while beta-carotene levels decrease. The important thing is that you eat antioxidant-rich foods — raw, baked, boiled, and steamed are all great choices!

Is there a specific amount I need to consume each day?

There is no set recommended daily allowance (RDA) for antioxidants, but most health professionals will agree that making sure at least half of the plate at each meal is fruits and vegetables…which have lots of antioxidants in them!

What foods are the best sources for antioxidants?

The best sources are fruits and vegetables, as well as products derived from plants. Great antioxidant sources include berries, green-leafy vegetables, legumes, beans and whole grains.

_{The image “Antioxidants” by Practical Cures is licensed under CC BY 2.0.}

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Noun. Antioxidants are naturally found in foods and help protect your body’s cells from damage, which may lower your risk of chronic diseases.

Used in a sentence:

Antioxidants include vitamins A, C and E, minerals like selenium and plant chemicals like flavonoids and carotenoids, and can be found in vegetables, fruits, whole grains, lentils, beans, seeds, nuts, green tea and even garlic.

_{The image “Chopped Salad with Blackberry Vinaigrette” by VegaTeam is licensed under CC BY 2.0.}

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Nutrition is a simple word, but following a healthy, nutritious diet can sometimes be difficult to put into practice.

Noun. Nutrition, simply put, is the process of nourishing or of being nourished; the process by which organisms take in and utilize food.

The key to this definition is the word “nourishing.”

Used in a sentence:

Proper nutrition involves consuming a variety of foods that include fruits, vegetables, lean proteins and whole grains that provide essential vitamins and minerals for the body.

_{The image “Take Back Your Health Conference 2015 Los Angeles” by Take Back Your Health Conference is licensed under CC BY 2.0.}

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• Designing monthly meal plans
• Understanding daily intake values
• Incorporating flavorful fruits and veggies into your diet
• Managing portion sizes
• Reaping the benefits of antioxidants

Join us all this month as we celebrate nutrition. Here’s to happy, healthy eating!

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