This reduces the total fat by nearly 50 percent. The size of the portion is just as important as the fat content. The Food Guide Pyramid recommends 5 to 7 ounces from the meat group each day. This can be broken down into two, 3-ounce portions about the size of a deck of cards. Add flavor to meats by using rubs and marinades.
Rubs are blends of dried herbs and spices that flavor the exterior of meat as it cooks.
Marinades, made with herbs, spices and an acidic liquid such as wine vinegar or lemon juice, enhance the flavor of meats. Meats aren't the only foods you can cook on the grill. Summer produce offers bold flavors and colors to meals and is perfect for grilling. Season chopped vegetables, such as zucchini, bell peppers and eggplant, with basil, parsley, onion and garlic. Wrap vegetables in foil covered with cooking spray and grill 10-15 minutes.