Summer is here and so is the season of picnics, pool parties, and barbeques! While enjoying the outdoors with friends and family allows for spending quality time together, it also means cooking lots of tasty dishes to be shared. Unfortunately these events can be bacteria’s dream come true. 1 in 6 Americans suffer from food poisoning each year. In the summer months, those numbers escalate.

Have a food safe summer by remembering these four basic food safety rules. You’ll keep your friends and family safe, from the food prep down to bringing home delicious leftovers.

4 FOOD SAFETY RULES YOU SHOULD KNOW

Rule #1: Clean

• Food safety starts with the at home preparation and that means freshly washed hands and a clean kitchen. Wash all surfaces, utensils, and cutting boards with warm soapy water for at least 20 seconds. This includes before each use of your grill too!
• Wash all fruits and veggies under running water before you peel, cut, or cook them.
• Have clean utensils for everyone to eat with and to serve the food at your summer of fun destination.
• Keep hand sanitizer and towelettes handy for everyone at your outdoor festivity and paper towels (not a rag to hoard bacteria) for the grill master.

Rule #2: Separate

• Prevent any cross-contamination by keeping ready-to-eat foods or already prepared dishes separate from any that still need to be cooked while traveling.       Separate by keeping each individually wrapped and packed in different larger bags or containers to prevent any spills.
• Designate plates and utensils that will be used for raw food and keep those from touching any cooked foods.

Rule #3: Cook

• Completely thaw meat before cooking to ensure even cooking. Use the fridge for a slower method or the microwave if it will be cooked immediately.
• If using a marinade prior to grilling, do so in the fridge for up to two days for flavorful and tender meats.
• Cooking outside can be a treat for all, as long as you have the right tool. Keeping a food thermometer on deck is the only real way of knowing your food has been properly cooked the whole way through. Not even the good ole visual method will do. Cook beef and sausage to 160 degrees and chicken and turkey to 165 degrees. Hold those temps for 3 minutes and measure in the thickest part of the meat.

Rule #4: Chill

If you cooked at home and packed your dishes, be sure to chill foods right after cooking- this prevents foods from mingling around the danger zones.

• Transport food directly from the fridge to the cooler just before heading out for summer fun. Once there, keep any meats chilled until it’s grilling time.
• You’ll want to keep your dishes in a shady area and set your timer. Food shouldn’t sit out for more than two hours when outdoors and anything that needs to be kept refrigerated should be kept cold in an insulated cooler with ice packets. In this warmer weather, higher than 90 degrees, food shouldn’t sit out for longer than one hour. Keep an extra close eye on anything made with mayo or dairy.
• While you want to keep your cold foods cold, you want to keep your hot foods hot – preferably near the grill.
• Pack up leftovers in shallow containers and refrigerate as soon as possible.

For more information check out foodsafety.gov and homefoodsafety.gov. Happy barbequing and picnicking!

Condiments are a food’s best friend. Ketchup and French fries, a soft warm pretzel dipped in deli mustard, or even ranch drizzled over cold pizza. Although that last one is a favorite of mine, low-fat ranch with veggies is a better and healthier alternative.

There is a vast array of condiments that enhance the flavor of most foods, or condiments can be a must needed compliment to a certain meal like dressing for salad. However, condiments are pretty sneaky because they come in small packages and may be consumed in tiny quantities, but condiments often add extra calories, fat, sugar, and sodium to meals and snacks. The chart below is a few of the most common condiments used, along with their calorie, fat, sodium and sugar content.

From the chart, most of the condiments are low calorie per serving size, but when more than the recommended serving size is consumed, the calories, fat, sugar, and sodium add up. Always be aware of the serving size and try looking for low calorie, low sodium and low fat options when choosing your condiments and dressings.

You can even hold the mayo, and try these healthier alternatives instead:

• Mustard: This condiment seems so lonely without its counterpart ketchup, but ketchup can be loaded with high fructose corn syrup. Mustard alone is great, and comes in many varieties from regular yellow, whole grain to honey mustard.  Substitute it for mayonnaise on a sandwich, add it to homemade dressings or use as a dipping sauce.
• Salsa: Make it fresh. It is a great way to increase fruit and vegetable intake. Make it at home by chopping tomatoes, onions, jalapenos for heat, and herbs. Add fresh lemon juice and a pinch of salt and pepper for a tasty salsa to put over an egg white omelette or to eat as a snack with low sodium corn chips.
• Vinaigrette Salad Dressing: A much healthier substitute to the traditional creamy dressings, made with healthier fats like canola, grape or olive oil. It also serves a double role as a delicious marinade.
• Hot Sauce: This spicy condiment is packed with flavor, and low in calories; a tiny bit goes a long way. Chili peppers contain capsaicin, a compound that makes peppers hot, helps with congestion, and has antioxidant properties.

It’s summertime! It’s a perfect time to go out, enjoy fresh air, and spend time with family and friends. Summer is filled with social events such as picnics, potlucks, BBQs, carnivals and state fairs with plenty of unhealthy temptation. Traditional summer barbecue foods can definitely compromise the beach body you worked so hard for in the months leading into summer. Try some of these healthy tips for your summer BBQs so you can have fun grilling without the guilt that won’t sacrifice taste or the spirit of the season.

Healthy Summer Food Substitutions

Instead of: The traditional heavy meats high in fat (ribs, hamburgers, etc.)
Try: Lean protein choices such as chicken or shrimp and serve them on skewers as kabobs. They are easy to throw on the grill and are packed with protein and low in calories and fat. Add colorful veggies such as zucchini, bell peppers, and squash to add delicious summer flavors and loads of antioxidants.

Instead of: Macaroni and potato salad
Try: healthier pasta salads that replace mayo with fat free/low-fat yogurt or heart healthy unsaturated fats like olive oil. Toss in some lean protein choices and colorful veggies for a boost of nutrition and flavor.

Instead of: Deep fried onion rings
Try: Coating sliced onions with egg whites and a mixture of grated parmesan cheese, whole-wheat flour, and panko breadcrumbs and bake in a 450 degree oven for about 15 minutes for a crispy, satisfying treat.

Instead of: Ice cream sandwiches, (nearly 500 calorie snack with 60% from saturated fat)
Try: Making your own ice cream sandwiches using lower-fat sorbet. Better yet, skip the cookies and enjoy your sorbet or low-fat yogurt with fresh fruit.

Additional Tips For Enjoying A Healthy Summer:

–          Be mindful of what and how much you are eating. Take breaks to see if you’re still hungry before you go back for another plateful.

–          Get some physical activity while you’re outside. Have fun backyard games with friends and family (don’t forget the sun block!)

–          Avoid the burn. Studies have found that compounds in charred and cooked meats may contain carcinogens, or cancer causing agents. Decrease this risk by marinating food before grilling.

–          Use a smaller plate. Studies have shown that people tend to serve themselves bigger portions when they have a bigger plate. Grab the salad plate to serve yourself to cut calories while maintaining the taste.