Grilling is a summer tradition for many families, and a few simple changes can make your next cookout a little healthier. Cooking meat over high heat can create compounds that may increase cancer risk, but there are easy ways to reduce your exposure while still enjoying your favorite summer meals. 

Choose lean proteins 

Leaner cuts of meat produce fewer flare-ups because they contain less fat. Chicken, turkey and fish are great options. If you're grilling beef or pork, trim away any excess fat before cooking. Less fat means less smoke and fewer flare-ups. 

Cook over indirect heat 

When fat drips onto an open flame, it creates smoke that can carry harmful compounds back onto your food. Cooking over indirect heat helps reduce flare-ups and prevents meat from becoming overly charred. 

Marinate your meat 

Marinating meat doesn't just add flavor. Marinades made with herbs, garlic, citrus or vinegar contain antioxidants and plant compounds that may help reduce the formation of harmful compounds during grilling. 

Add more vegetables 

Grilling isn't just for meat. Vegetables like broccoli, Brussels sprouts and cabbage are easy to prepare on the grill and make a healthy addition to any cookout. Filling more of your plate with vegetables is a simple way to create a more balanced meal. 

Enjoy your favorites in moderation 

Healthy eating doesn't have to be all or nothing. Try following an 80/20 approach by making healthy choices most of the time while still enjoying your favorite summer foods. If your food becomes charred, simply trim away the blackened portions before eating. 

Keep grilling this summer 

You don't have to stop grilling to lower your cancer risk. Choosing lean proteins, cooking over indirect heat, marinating your meat and adding more vegetables to your plate are simple ways to make your next cookout a little healthier. 

For more healthy grilling tips, watch Minnesota Oncology Registered Dietitian Sarah Barts's Twin Cities Live segment.