Like fireworks, grilling seems to be synonomous with the fourth of July. But you need to plan ahead in order to make your sizzling event a success. Georgia State University nutritionist Chris Rosenbloom shares these tips to keep your celebration tasty AND healthy.

1) Soak it in. Marinating meat not only adds flavor, it offers a layer of protection from chemicals found in smoke. These chemicals contain cancer-causing compounds. According to the American Dietetic Association, "heterocyclic amines are a group of compounds formed when building blocks of proteins and creatine found in meat are subjected to high heat. " Marinate the meat in the refrigerator to avoid bacteria growth.

2) Avoid cross-contamination. Once your brush has touched raw meat, do not dip it back into a bottle of barbecue sauce or use it again on cooked meat. Just one dip of a brush tainted with raw meat can contaminate an entire bottle or transfer bacteria to the already-cooked goods. Rosenbloom suggests putting a small amount of sauce in a side dish and only using that while you grill. Also, be sure to use separate plates for raw and cooked meat when heading to the grill and back.

3) Numbers don't lie. Color and taste are not indicators of doneness; rather, temperature is. One in four hamburgers appears brown before it’s done, so use a meat thermometer to be assured that you are cooking to the proper temperature – that way, you won’t undercook or overcook.

For more information on using food thermometers, visit the Food Safety Inspection Service of the U.S. Department of Agriculture.

4) Pack it up. The two-hour rule applies, but if the weather is warmer than 90º F, it turns into the one-hour rule, whether food is cooked or uncooked. Get it in the fridge or in an ice-packed cooler within one to two hours.

5) Celebrate the season. The American Dietetic Association recommends grilled fruits and veggies to round out a meal. Try garden-fresh offerings like summer squash, tomatoes, zucchini, peppers, pineapple and peaches. Or stack cubes of steak and vegetables on a skewer, kebob-style.

Finally, Rosenbloom stresses that grilled vegetables don't pose a health threat, because it is the protein and fat in the meat that combine with the smoke to create the cancer-causing compounds. Vegetables don't do that.

For more on outdoor dining, check out these tips offered by the American Dietetic Association.

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