Don’t Let July 4th Wreck Your Diet

by | Jul 1, 2015 | Last updated Feb 15, 2022

July 4th is one of the great American holidays filled with barbecues, beaches, and fireworks. While celebrating Independence Day is a blast, eating and drinking are a big part of the celebration. If you’re looking to stay healthy this 4th of July, look below for simple hacks you can use to keep from overindulging while still having fun.
It’s always fun to sip on a cocktail or two with friends but drinking is a slippery slope that can lead to overeating. To stay in control, alternate your alcoholic beverages with water. Doing so will keep you hydrated and will force you to pace yourself, keeping you from drinking more than anticipated.
Try to stick to light beer, vodka sodas, or wine. Beware of sugary chasers which, aside from being unhealthy, can also cause you to get drunk faster. If you’re looking for a cocktail try a mimosa (75 calories), bellini (105 calories), or ask for a margarita on the rocks without the added sugar.
For most of us, the grub this weekend will be lots of BBQ goodies including hot dogs, hamburgers, potato salad, and coleslaw. While this fare would not be the first thing that popped up if you searched ‘healthy’, there are ways to keep your calorie budget in check while still enjoying yourself.
First, choose the one thing you cannot imagine passing up on this weekend. Cheeseburger? Hot dog? Big bowl of potato salad? Whatever your dish of choice, choose that as your splurge item. We’re celebrating after all! After that, have small bites or tastes of the other foods, but stick to a full portion of only one. If you’re looking to lighten up a burger, skip the cheese and bun. Pass on extra sauce (like BBQ which can have a lot of added sugar), and don’t have full helpings of all side dishes.
Most importantly, this weekend is about having fun and celebrating. Don’t overstress about what you’re eating. Do your best to stay healthy and get back on track when the weekend is over.
Healthy Recipes
Throwing your own party? Check out these healthy recipes for some inspiration!
Grilled Pineapple Burgers with Avocado Cream via
These delicious burgers are bunless but if that’s a deal breaker for you, use a whole grain bun. Pineapple and avocado cream top these tasty burgers for a tropical and refreshing meal that won’t leave you with post-burger guilt. Yum!
Greek Feta Beef Burger via
Heavy condiments like cheese, bacon, and mayo can add tons of fat and calories to a burger without adding that much flavor. Instead, try this delicious burgers that pack a ton of flavor using low-cal spices and nonfat greek yogurt.
Skinny Gourmet Hot Dogs via
These hotdogs are made from lean turkey meat and are topped with homemade cole slaw and low-fat cheddar cheese and then sprinkled with crushed potato chips for an extra crunch. A delicious meal that the whole family can enjoy!
Red, White, and Blue Potato Salad via
Potato salad is a classic 4th of July dish. This recipe mixes three types of potatoes for a patriotic twist.
Corn, Avocado, and Tomato Salad via
These recipe makes a perfect side dish, dip, or topping. Avocado is mixed with cherry tomatoes, corn, and onions for an awesome salad/salsa. Serve on top of burgers or with baked chips.
Watermelon Feta Mint Skewers via
These skewers are the perfect appetizer. Watermelon is placed on a skewer with feta and mint for a refreshing summer dish.
Strawberry-Blueberry Vanilla Chex Bars via
This awesome dessert mixes fresh blueberries and strawberries with white chocolate chips and a bit of Chex cereal to make a delicious and patriotic dessert. The perfect ending to a great July 4th!