Summer is fast approaching, which means it's the perfect time to get outside and fire up the grill. Whether you're cooking juicy burgers, fish fillets, or veggie skewers, a barbecue is a versatile tool for creating delicious food. But if not done safely, grilling can come with health risks, including food poisoning from bacteria and viruses like E. coli, Salmonella, and Norovirus, as well as exposure to carcinogenic substances.
Taylor Janulewicz, R.D., dietitian and owner of My Cancer Dietitian, says following food safety rules and minimizing exposure to germs is important to protect the health of your loved ones, especially those with weakened immune systems. “Handling food safely is a simple way to reduce the risk of infection,” she tells Yahoo Life.
To help you enjoy outdoor dining without compromising your health, Yahoo Life asked nutritionists to share best practices for a safe, healthy barbecue. Here's what you need to know.
How to Handle Raw Meat Safely
“When working with raw meat, make sure it's prepared and handled completely separately from cooked foods,” Jamie Nadeau, RD, MD, of Balanced Nutritionist, tells Yahoo Life. Don't let raw meat come into contact with foods that won't be cooked, like fresh fruits and vegetables, or cooked dishes, like potato salad or pasta salad. “It's easy to transfer bacteria from raw meat from your hands to other foods if you're not careful,” Nadeau says.
To avoid cross-contamination (unintentionally transferring bacteria to one food item), use separate cutting boards, plates, and utensils for raw meats and cooked or prepped foods. “I have a couple of inexpensive trays, so I use one to carry seasonings and raw meats to the grill, and another clean one to return meats from the grill,” dietitian Danielle Heusveld tells Yahoo Life. When grilling, make sure raw meat doesn't come into contact with other foods. If juices from raw meat spill onto other foods, make sure to cook those foods thoroughly.
Keeping raw meat, poultry, and seafood chilled to below 40 degrees Fahrenheit before cooking is important to prevent bacterial growth. When storing raw meat in the refrigerator or cooler, place it in a tightly sealed container below other foods to prevent cross-contamination from direct contact or leaking juices.
Janulewicz also recommends washing your hands with soap and water for at least 20 seconds immediately after handling raw meat and before touching anything else to prevent cross-contamination. If water is not available, use a hand sanitizer with at least 60% alcohol content, or an alcohol-based wipe.
How long should I cook the meat?
“Cooking times vary, so forget about the clock and get a thermometer,” advises Janulewicz. To be on the safe side, cook meat thoroughly to a minimum safe internal temperature that will destroy food-poisoning bacteria and viruses. Relying on time, toughness, and color alone cannot guarantee food is fully cooked.
“Using a meat thermometer in the thickest part of the meat is the best way to accurately gauge the temperature,” Nadeau says. Huzefeldt recommends purchasing a multi-probe thermometer that connects to an app so you can monitor the internal temperatures of different cuts of meat at the same time. “This is really helpful to prevent overcooking, as, for example, different sized chicken breasts will each take different amounts of time to reach the right temperature,” she adds.
The minimum internal temperatures for different meats are as follows:
Beef, pork, lamb, veal (steaks, roasts, chops): Rest 3 minutes at 145°F (63°C) for medium-rare, or 160°F (71°C) for medium.
Ground beef, pork, lamb, veal (hamburgers, hot dogs, sausages): 160°F (71°C)
Chicken (whole, breasts, thighs, ground): 165°F (74°C)
Fish (whole or filleted): 145°F (63°C) or until flesh is no longer opaque
Shrimp, lobster, crab, scallops: Cook until flesh is pearly or opaque white.
Additionally, if raw meat juices get on other foods, it's important to cook those foods to a minimum internal temperature of 165°F as well.
Why is it important to avoid burning food while grilling?
“The 'charcoal' that sometimes burns food and sticks to meat can produce carcinogenic chemicals,” Nadeau warns. More specifically, these chemicals are heterocyclic amines (HCAs), which form in meat at high temperatures, and polycyclic aromatic hydrocarbons (PAHs), which are present in flames and stick to the surface of meat. The National Institute for Cancer Research has linked these to potential cancer risks due to their ability to damage DNA, an individual's genetic code.
“Cooking low and slow on the grill ensures even cooking and reduces the risk of adding carcinogens when meat scorches or burns,” Kristian Matti, RD, MINT Nutrition, tells Yahoo Life. She recommends using marinades, high-heat cooking oils (like avocado, olive, or safflower oil), and turning meat every minute can help reduce the risk of carcinogens. Janulewicz adds that searing meat in a hot skillet first locks in flavor and shortens the overall grilling time, reducing the time it's exposed to high heat.
“But it's important to remember that cancer risk depends on your overall lifestyle habits over time, so the occasional burn on a barbecue is likely not going to have as significant an impact as your day-to-day habits,” Nadeau said.
How long can I leave food out after cooking?
The maximum time that meat and other perishable foods can be safely left out at room temperature is two hours. On very hot days with temperatures above 90 degrees Fahrenheit, limit that time to one hour.
Nadeau tells Yahoo Life that the risk of eating bacteria-tainted food increases the longer it's left out: “Bacteria grow fastest between 40 and 140 degrees Fahrenheit, also known as the 'danger zone,'” she explains.
To prevent food poisoning, keep food at safe temperatures: cold foods below 40°F and hot foods above 140°F. Refrigerate or freeze leftovers within two hours of cooking, and discard or compost any food left out longer. “Using cooling devices, ice baths, slow cookers and other heating devices can help keep food safe for longer,” suggests Mattie.
Do I need to clean my grill after cooking?
Just like washing your pots and pans after cooking, it's important to clean your grill after each use. Cleaning is the only way to fully remove any bacteria that may be lingering on your grill. “Charred food particles will remain on your next cookout, leaving a gritty, nasty, and unhealthy surprise on your plate,” says Mattie. Not to mention, they affect flavor, release carcinogens, and are a fire hazard.
To easily remove any remaining food particles and grease, Matey recommends cleaning the grill while it's still warm with a damp cloth.
Maxine Yen is a nutritionist and certified health and wellness coach.
