It's time to clean the grill and get ready for the summer grilling season. Just how can you stay healthy and cancer-protective when cooking out?

The American Institute for Cancer Research experts say there is not yet enough evidence to know for certain that grilling meat specifically increases risk for cancers. But they offer a few simple precautions.

"Here's what we do know," says Alice Bender registered dietitian and Head of Nutrition Programs at AICR. "Cooking meat at a high temperature — like grilling — creates substances called polycyclic aromatic hydrocarbons and heterocyclic amines. Smoking or charring meat also contributes to the formation of PAHs. These substances are carcinogens, with the potential to cause changes in DNA that may lead to cancer."

Whether or not you grill meat, new research is convincing that diets high in red meat contribute to an increased risk of colorectal cancer, and that even small amounts of processed meats, eaten regularly, increase risk for both colorectal cancer and stomach cancer.

AICR recommends limiting red meat to 18 ounces of cooked meat per week and saving hot dogs or other processed meats (bacon, sausages, etc.) for special occasions.

"What matters most is what you cook, not how you cook it," Bender said. "It's clear that what you eat day to day — focusing on vegetables, whole grains, beans and fruit over red meat — provides the most cancer protection."

AICR offers five steps to decrease potential risks associated with grilling:

—Marinate: Studies have suggested that marinating your meat before grilling can decrease the formation of HCAs. Scientists theorize that the antioxidants in these marinades block HCAs from forming.

—Pre-Cook: If you are grilling larger cuts, you can reduce the time your meat is exposed to the flames by partially cooking it in a microwave, oven or stove first. Immediately place the partially cooked meat on the preheated grill. This helps keep your meat safe from bacteria and other food pathogens that can cause illness.

—Go Lean: Trimming the fat off your meat can reduce flare-ups and charring. Cook your meat in the center of the grill and make sure to flip frequently.

—Mix It Up: Cutting meat into smaller portions and mixing in veggies can help shorten cooking time.

—Go Green: Grilling vegetables and fruits produces no HCAs — and diets high in plant foods are associated with lower cancer risk.

Q and A

Q: Does whole-wheat flour go bad more quickly than all-purpose flour?

A: Yes, whole-wheat flour will go bad sooner than all-purpose flour. This is due to the fact that whole-wheat flour has higher oil content because it retains the inner germ and outer bran layers. Exposure to air causes the oil in flour to degrade over time, causing the flour to develop a rancid smell. Given this, it is important to consider two things when purchasing flour — the size of the bag you should purchase and how you plan to store it. "Flour generally is sold in two and five-pound bags. If you live alone or don't bake very often, choose the smaller bag. For best storage practices, choose a cool, dry cupboard to store your flour in, and store it in an airtight container. The Whole Grains Council says that if store properly in airtight containers, most whole-grain flours will keep for one to three months on a cool, dry pantry shelf, or two to six months in the freezer. All-purpose flour, on the other hand, can last for 8 to 12 months if stored properly. Note: All flours are susceptible to bugs (weevils). If your flour smells bad or contains small bugs, discard it. — Tufts University Health & Nutrition Letter.

RECIPE

For many of us, chicken is a go-to weeknight dinner. Now that it's grilling season, it's even easier to get a chicken dinner on the table. Here's a recipe for Mojo-Grilled Chicken Breasts from Cooking Light magazine.

Mojo-Grilled Chicken Breasts

1/4 cup chopped fresh cilantro

1/4 cup fresh orange juice

1/4 cup extra-virgin olive oil

1/2 teaspoon ground red pepper

6 garlic cloves, minced

3/4 teaspoon kosher salt, divided

1 pound skinless, boneless chicken breast halves

Cooking spray

1 medium red onion, peeled and cut into 1/2-inch rings

1 ripe avocado, peeled and sliced

1 lime, cut into wedges

Chopped fresh cilantro, for garnish

Combine 1/4 cup chopped cilantro and next 4 ingredients (through garlic) in a large bowl. Reserve 1/4 cup marinade in a medium bowl. Add 1/4 teaspoon salt and chicken to remaining marinade, turning to coat. Let stand at room temperature for 20 minutes, turning occasionally. Heat a grill pan over high heat. Coat pan with cooking spray. Add onion slices to pan; grill 10 minutes, turning occasionally. Add 1/4 teaspoon salt and onions to reserved 1/4 cup marinade; cover tightly with plastic wrap. Let stand 10 minutes. Return grill pan to high heat. Coat pan with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with remaining 1/4 teaspoon salt. Add chicken to pan; grill 5 minutes on each side or until done (165 degrees). Serve chicken with onion mixture, avocado slices and lime wedges. Garnish with chopped cilantro. Serves 4 (serving size: about 4 ounces chicken, 1/4 cup onions and 1/4 avocado).

Per serving: 217 calories, 25 g protein, 7 g carbohydrate, 1 g sugars, 9.8 g fat, 73 mg cholesterol, 3 g fiber, 495 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Helen Penjam