Whether you are barbecuing for a holiday celebration or cooking burgers on a routine Saturday, learn to grill food properly to stave off illness.

When it comes to grilling, there are two main dangers to avoid: (1) carcinogens, which are agents that can cause cancer, and (2) food poisoning.

Although the smoke caused by dripping fat on a grill can be dangerous, the bigger risk comes from using extremely high heat for grilling. When meat is cooked at temperatures above 400 degrees Fahrenheit, the amino acids in the protein form chemicals that have been linked to cancer.

Research has shown that people who eat beef well done are more than three times likely to develop cancer.

However, that doesn't mean you can undercook meat. Meat must cook completely and thoroughly to kill harmful bacteria, such as E. coli and salmonella.

So what are the ingredients of healthy grilling? Besides food and a grill, you need a reliable thermometer to regulate your cooking temperature and a few healthy techniques.

When shopping, buy meat and poultry last, and separate it from other food in your shopping cart. Drive directly home from the grocery store or have a cooler with you to preserve cold foods. At home, place meat and poultry in the refrigerator immediately on the bottom shelf by itself to avoid contaminating other foods. If not cooking meat within a couple of days, place it in the freezer to avoid bacteria growth.

If using meat from the freezer, be sure to completely thaw it before grilling so that it cooks more evenly. Use the refrigerator for slow, safe thawing, or thaw sealed packages in cold water. You can use your microwave's special defrost settings if the food will be placed immediately on the grill after thawing.

Here are some grilling techniques to avoid: -Marinating or defrosting on the counter. -Charred or blackened meat. -Undercooking beef, chicken or shrimp. -Reusing marinade as a dipping sauce. -Letting food sit out all day.

If you want to grill safely, use these grilling techniques:

-Cook hamburgers to at least 160 degrees Fahrenheit and chicken to 170 degrees Fahrenheit.

-Don't leave food outside in hot weather for more than two hours and no more than one hour if outside temperatures are above 90 degrees.

-Wash your hands frequently. -Before you get started, scrub the grill with hot soapy water.