Tips for a Healthy 4th of July

If your Fourth of July plans center around eating, drinking and celebrating with friends and family, here are some easy ways to stay on track with your health goals while still enjoying the festivities.

Start the Day With a Long Walk

Most 4th of 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

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

With celebration 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 a kick of 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 party, take a moment to reference a serving size guide to help you with portion control. It’s likely you’ll 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 keep you from overeating. 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!

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