Today is Tip #4 in the series from Today nutritionist Joy Bauer.

Limit meats cooked at high temperatures

Cooking meats at high temperatures produces chemicals called heterocyclic amines (HCAs), which have been linked to an increased risk of cancer of the stomach, colon, pancreas, and breast. Studies have shown that the risk is higher among people who eat meat (specifically beef) four or more times per week, and who cook their meats more thoroughly. The most HCAs are found in meats that have been fried, broiled, or barbecued—all cooking methods which typically use high temperatures.

Roasting and baking produce fewer HCAs, and poaching, stewing, or boiling meat produce the least. I recommend limiting your intake of red meat altogether (aim for no more than 3 times each week), and cut back on your consumption of meat cooked at high heat. When you do grill steak,…. just be sure to trim excess fat, flip often, and cut off charred or burnt parts of food before eating them (you may also want to cook meat slightly in the microwave or oven first, to lessen high-temperature cooking time).