How to Stay on Track this 4th of July

The 4th of July is one of the biggest holidays of the year, no doubt, and with it comes a high food consumption.  Hot dogs, hamburgers, and beer come to mind for most, and every celebration has to have its potato chips, potato salad, and french fries.  So how do you have fun but stay within the realm of reason?  Here are some pointers to help you stay on track for this 4th:

  • Load up on Vegetables

What's the 4th without DELICIOUS corn on the cob?
Fill up your favorite kabobs with bell peppers, onions, and tomatoes
A vegetable tray is a great way to start off your meal, so you don't fill up on the naughty stuff
Mushrooms, zucchini, green onions-I'm just saying
Serve salad
  • Low-Fat is Key

Try low-fat versions of hamburger meats, cheeses, mayo that goes into salads
Low fat dips or better yet homemade
Low-fat or whole wheat buns & rolls
Low-fat desserts
  • Redefine SWEET

Strawberries with whipped cream
melon, kiwi, pineapple
Mix low-fat yogurt and ranch for a dip
  • Watch the Extras

Soda and alcoholic beverages have empty calories
Fruity alternatives: smoothies, real lemonade, ice tea with oranges or peaches
Watch your portion sizes- Ex. 1/2 cup for side dishes, 4-5 for meat
Mayo, bacon, cheese, dressings, dips, all are extras and can sneak their way in

ΦEat Responsibly                                                                        ΦEat Well                                                                            ΦBe Happy


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