营养学家在烧烤时真正吃的是什么

没有烤着热狗、汉堡和其他烧烤经典菜肴的烤架的香味，就没有真正完整的夏天。但是，如果你想享受美味的食物而又不破坏你的健康饮食呢?请来专家:我们邀请了一些国内顶尖的注册营养师，让他们分享10种最适合烧烤的食物。

简单地在凉拌卷心菜中加入玛雅沙拉酱，就能将油腻的配菜变成超级食物沙拉。“我的烧烤挑之一是用醋做的沙拉，是我用切碎的卷心菜加上糙米醋或苹果醋做的，”《现在减肥:用豆类减肥——新的超级食物》的作者、公共卫生硕士、RD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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没有什么比夏天的甜玉米更美味的了。《小改变饮食》的作者，RDN Keri Gans说:“我喜欢去壳，抹上橄榄油，加点盐和胡椒，再用铝箔纸包裹起来。”"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.

烤豆是一道美味又营养的配菜。“烤豆富含可以慢慢消化的蛋白质，并提供让你吃到饱的纤维，所以它们让我非常满足，”《匆忙的健康:一天中每顿饭的简单健康食谱》的合著者，RDN Karen Ansel女士说。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.

你在通心粉沙拉中混合的东西可以使或破坏这道广受欢迎的烧烤配菜的“沙拉”状态。一份典型的蛋黄酱意面沙拉富含脂肪、碳水化合物和钠，但蔬菜和纤维含量很少。不过，您可以轻松地翻转这些比率。“为了做一种我认为对你有益的意大利面沙拉，我从全谷物或豆类做的意大利面开始，”烹饪营养学家、《纯天然糖尿病食谱》的作者Jackie Newgent说。"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任何肉食者的最爱。“我是个普通人。吉姆·怀特说，他是ACSM运动生理学家，也是吉姆·怀特健身和营养工作室的老板。“牛排能为我提供对肌肉生长至关重要的蛋白质、铁、锌和维生素B12。”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."

夏季会有大量的季节性农产品——所以好好利用它吧!NourishRDs的博主、RDN麦肯齐•霍尔•琼斯(McKenzie Hall Jones)表示:“每当有人邀请我参加烧烤或夏季聚餐时，我通常会带一份健康的季节性沙拉或蘸酱。”“我最爱吃的沙拉通常是黑豆、芒果和jicama沙拉，我最爱吃的蘸酱是用番茄、黑豆和鳄梨做成的。多亏了健康的脂肪、纤维和植物性蛋白质，这样的菜肴如此美味，完全令人满意。”

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土豆沙拉是典型的安慰食物。为了提高它的营养价值，尝试使用不同颜色的土豆，加入蔬菜和减轻调味品。BonnieTaubDix.com网站创始人、《吃之前读读》(Read It Before You Eat It)一书的作者邦妮·托布-迪克斯(Bonnie Taub-Dix)说:“我的家人要求我定期提供用红白蓝土豆做成的杀手土豆沙拉。”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.

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你不必成为一个素食主义者，也能欣赏到烤蔬菜的味道和对健康的益处。“我所做的就是用一点EVOO、柠檬汁、大蒜和香草把新鲜的蔬菜切片腌起来，然后烤到它们变成金黄色。”"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."

在享受烧烤的同时，为了平衡卡路里，营养学家经常考虑面包之外的东西。“我在烧烤店最喜欢的一种东西是半熟的、含铁量高的汉堡。我总是选择上面有切片番茄的无饼汉堡，每年这个时候都很好吃。”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圆面包也是控制体重的明智策略。“我常吃的烧烤餐是烤鸡胸肉，没有小圆面包，”安塞尔说。一块小烤鸡胸脯肉含有33克蛋白质和不到4克脂肪，它是最能让你饱足数小时的瘦肉蛋白质来源。

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在烧烤时，生水果和蔬菜是一种既简单又美味的保持水分的方法。“不管是黄瓜番茄沙拉还是多汁的西瓜片，我都尽量用大量的新鲜农产品来填满我的盘子，”Grainger说。“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."

你最喜欢的烧烤菜是什么?你还想把健康的烧烤菜加到这张单子上吗?在下面的评论区与我们分享吧!

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