According to an April national survey conducted by the Pork Information Bureau, 94 percent of backyard chefs say the Fourth of July is their favorite time to fire up the grill. The survey also revealed that most of us — 85 percent — say no recipe is needed when we grill.

But for those of us who want to grill and stay healthy, here is a recipe for success:

CHRIS ROSENBLOOM FIT TO EAT Have a question of general interest? E-mail Rosenbloom Related: • More on food and drink • Restaurant reviews and search More Rosenbloom You can work '101 Foods' into your diet  Know your nutrition: A quick quiz for fall  Three to be careful with in healthy diet  Grapefruit, cancer link considered preliminary  Beta carotene powers orange fruits, veggies  Our levels of the 'sunshine' vitamin decrease as we age  'Repair' muscles after long-distance running  Food-drug interaction an important issue  • Chris Rosenbloom, Ph.D., R.D., is a member of the nutrition faculty in the College of Health and Human Sciences at Georgia State University.

• Mix one grill, charcoal or gas, with a good dose of cleaning. Scrub your grill with hot soapy water after each use. If you neglected to clean the grill after your last cookout, clean it before you use it next time.

• Then wash your hands thoroughly before grilling; sing "The Star-Spangled Banner" while you wash your hands to ensure enough time for proper washing.

• Next, break out two cutting boards, one for meat and for vegetables, to avoid cross-contamination.

• For those cooks (like me) who like to prepare everything ahead of time, keep an eye on the clock.

• Don't let marinating meat or side dishes stay out of the refrigerator for more than two hours. And remember, the two-hour rule becomes the one-hour rule when temperatures soar to 90 degrees or more.

• When starting to grill, avoid the double dip. Don't reuse the marinade to brush on the meat while it is cooking; discard used marinade or bring it to a boil in a small saucepan for one minute before reusing. An easy alternative is to prepare twice the marinade and set some aside for dipping at the table.

• An important but frequently overlooked step in a recipe for healthy grilling is the meat thermometer. The Home Food Safety Web site (www.homefoodsafety.org) reports that the majority of grillers (92 percent) don't use a meat thermometer. Most people know that meat cooked to the proper internal temperature destroys harmful bacteria (160 degrees for pork or ground beef and medium steaks, 145 degrees for medium-rare steaks and 170 degrees for well-done steaks and chicken breast), but using a meat thermometer also will allow you to turn out perfectly cooked grilled food. No more shoe-leather meat because you didn't know when it was done.

• After enjoying your grilled meal, the final step in the recipe is to store the leftovers in the refrigerator and use them within three to four days. Make sure to reheat leftovers to an internal temperature of 165 degrees.

Asian-spiced Pork Tenderloins With Apricot Sauce

6 (4-ounce) servings
Hands on: 20 minutes
Total time: 60 minutes

Easy Apricot Sauce:
2/3 cup apricot preserves
1/4 cup rice vinegar
1/4 cup soy sauce
Asian rub:
1 tablespoon packed dark brown sugar
1 1/2 teaspoons salt
1 teaspoons Chinese five-spice powder
3/4 teaspoon freshly ground black pepper
2 (12-ounce) pork tenderloins

To make the Easy Apricot Sauce: Mix preserves, vinegar and soy sauce in a small saucepan and bring to boil. Remove from heat and cool.

To make the Asian rub: Combine brown sugar, salt, five-spice powder and pepper.

Sprinkle and rub mixture evenly on all surfaces of the pork tenderloins. Prepare a medium-hot fire in the grill. Grill tenderloins, uncovered, over direct heat for 15 to 20 minutes or until internal temperature reaches 160 degrees, turning the tenderloins over halfway through cooking. Loosely cover with foil. Let rest for 5 minutes. To serve, cut pork tenderloins into 1/2-inch thick slices and serve with sauce.

— From Jack McDavid of Jack's Firehouse, Philadelphia, National Pork Board Chef Ambassador; summer grilling recipes available at

onekit.enr-corp.com/1001818/LocalChefRecipes.FINAL.doc.

Per serving: 265 calories (percent of calories from fat, 20), 25 grams protein, 25 grams carbohydrates, less than 1 gram fiber, 6 grams fat (2 grams saturated), 62 milligrams cholesterol, 690 milligrams sodium.

Nutritional bonus points: One serving of lean pork provides about a quarter of vitamin B3 (niacin) needed for the entire day. Niacin is an important co-factor for metabolizing sugars and fats.

PRECAUTIONS MAY CUT CANCER RISK

There is an association between eating grilled foods and cancer. "Association" is a statistical term that means people who eat more grilled foods have a higher risk of cancer than those who do not, but association is not the same thing as causing cancer. However, it is wise to follow some precautions when grilling. The goal is to reduce the formation of compounds called heterocyclic aromatic amines formed when meat is cooked at high temperatures.

• Marinate meat for at least 30 minutes to provide a barrier between the flames and the meat.
• Precook meat in the oven and place it on the grill to finish.
• Don't char or burn the meat. (Using a meat thermometer can help.)
• Use lean cuts of meat and trim all fat to avoid flare-ups on the grill.
• Flip food often and use tongs instead of a fork; forks pierce the meat and increases dripping and flare-ups.

Chris Rosenbloom, Ph.D., R.D., is a professor of nutrition in the College of Health and Human Sciences at Georgia State University. She'll answer nutrition questions of general interest. Send your questions to her c/o The Atlanta Journal-Constitution, Eighth Floor, 72 Marietta St. N.W., Atlanta, GA 30303. Or e-mail her at dietitian@ajc.com.