Tips for a Healthy 4th of July

Fourth of July bar-b-ques are a staple in America, centered around eating, drinking and celebrating with friends and family. However, it can be stressful to attend social events if you are changing your eating habits and most of the food is unhealthy.  Is it possible to enjoy a holiday bar-b-que and not sacrifice health goals? It sure is! Here are four healthy ways you can enjoy Independence Day festivities.

Start your day with a long walk

Proud to be an American

Most 4thof July activities happen in the afternoon and evening, which may interrupt your exercise routine. Start your day with a long morning walk to reach your activity goal. Since it’s a holiday, make it festive, and invite a friend or family member to join.

Grill veggies

Seamless photo of various grilled vegetables

Bring a healthy sizzle to the menu with some grilled vegetables. Vegetables are usually left off bar-b-que menus since chips, fruit and desserts are common sides, so bring some to grill and share. The fiber from the veggies will make you feel full and control the junk food cravings, making it easier to resist the dessert table.

Drink water

US Party detail

With 4thof July comes sodas and alcohol. While an ice-cold Coke tastes refreshing, the sugary drink will spike your blood sugar and dehydrate you. Instead, opt for an ice-cold glass of water. Add some fruit or lemon if you want some flavor. If you plan to drink soda or alcohol, limit your intake and make sure to drink at least one glass of water in between beverages. Water will help keep you hydrated and full, so you’re likely to drink fewer high-sugar, high-calorie beverages.

Practice portion control

serving size

Before you head to the bar-b-que take a moment to reference a serving size guide to help you with portion control. It’s likely you will be around many foods you have cut down on or eliminated from your diet, so if you do eat them, use portion control. This will help with calorie control and keep you from overeating unhealthy food. If you don’t have a serving size guide, use this one from as a reference.

Have a safe, healthy and happy 4th of July!

Leave a Reply

Powered by

Up ↑

%d bloggers like this: