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Although I know of several die-hard locals here in Steamboat Springs who grill year-round, battling cold, wind and snow, most of us haul out our barbecue grill or smoker for outdoor cooking in the summer. And now, it is officially summer.

The intense heat of grilling brings out food's natural flavors, so there is no need to add extra calories or unhealthy fats or oils. On one hand, this makes grilling a healthy cooking option. On the other hand, cooking at high heat also can char, burn or blacken meats, and this can be unhealthy.

What makes grilled foods unhealthy? Grilling foods produces carcinogens, which are cancer-causing compounds. These come in two forms.

HCAs, or "heterocyclic amines," are chemicals produced when red meat, poultry or fish is cooked at high temperatures.

PAHs, or "polycyclic aromatic hydrocarbons," are produced when fat drips from the meat into the flames of the grill and produces smoke. The PAH-filled smoke coats the food, contaminating it. They also are created when flames touch the meat itself, charring or blackening it.

"Be careful when grilling because research has found that using this high-heat method of cooking (along with frying or broiling) can increase the risk for developing certain cancers," Pam Wooster, registered dietitian at Yampa Valley Medical Center, explains.

"Often the meats we are grilling, such as high-fat or highly processed meats like hot dogs or sausages, contain nitrosamines which are linked to cancer. Choose leaner meats to grill such as beef, fish, game and poultry. You can even cook crab legs on the grill."

Wooster recommends selecting smaller cuts of meat, poultry or fish so that you cut down on total grilling time. Choose lean meats, remove the skin from poultry and trim any visible fat before grilling.

The grates or rack on your grill should be cleaned after each use. It is easier to clean them while they still are slightly warm. Lightly coating grilling surfaces with cooking oil or spray will make clean-up much easier.

It is a good idea to marinate meat before grilling. Food scientists have found that marinades offer spices and herbs that have antioxidants to help decrease the HCAs formed during grilling. In particular, marinades or meat rubs that contain rosemary, thyme, oregano, basil and parsley seem to have the best protection.

Grilling fish and vegetables instead of red meat and poultry is even healthier. Vegetables will not produce HCAs.

Because fish typically is lower in fat, it requires less time to grill, further reducing the exposure to carcinogens.

Here are some other precautions to follow when grilling in order to minimize the amount of carcinogens that are consumed:

- Pre-cook meats to reduce the overall grilling time.

- Grill at lower temperatures using a meat thermometer to ensure that meat is completely cooked.

- Place aluminum foil between your meat and the grill to prevent charring.

- Cook food in the center of the grill and move coals to the side to prevent fat and juices from dripping on them.

- Cut charred, blackened or burned pieces off of meat before eating.

- Add sauces at the end of grilling time to prevent burning.

Another important cooking health tip is to avoid cross-contamination. Use one plate and spatula to carry raw food out to the grill and use another clean plate and spatula for the cooked food. Never put cooked food back into the marinade that was used for raw food.

So, enjoy the summer grilling season. Stick to a few basic tips for healthy outdoor grilling - avoid charring meats, choose healthy meats by staying away from high-fat or highly processed selections and cook meats to the right temperature.

Don't limit your grilling to meats - add vegetables and fruits for a healthy variety. Eating moderate amounts of non-charred, grilled meats cooked to a safe temperature does not pose a big health problem.

Experiment with meat rubs and marinades, which are a simple, healthy way to ensure flavorful, juicy results without adding significant fat or calories.

Lisa A. Bankard directs community education and wellness programs at Yampa Valley Medical Center. She can be reached at lisa.bankard@yvmc.org.