Watch What You Drink
You’re out in the hot sun at a family picnic. Stay well-hydrated, but don’t do it by sipping soft drinks and alcoholic beverages. These drinks contain too many calories. By the time you sip a few beverages, you’ll have downed an extra 300 or more calories before eating a mouthful of food. Stick with cold lemonade sweetened with a natural, low-calorie sweetener such as Stevia or sip unsweetened iced tea for your Fourth of July drink.
Have a Veggie Burger
When they bring out the grill, say no to red meat and enjoy a veggie burger instead. A veggie burger tastes delicious on the grill and when you dress it up you’ll have a hard time distinguishing it from the real thing. Hold the mayo, and use mustard instead. It’s lower in calories and packed with flavor. Don’t forget to add a generous serving of lettuce and tomato, and enjoy the whole thing on a whole grain bun. For even more antioxidant power, add some fresh broccoli sprouts to your burger creation.
Lighten Up the Potato Salad
What would the Fourth of July be without a plate of cold potato salad? Don’t deprive yourself of this patriotic dish. After all, it’s a holiday. Make your potato salad using a mixture of low-fat mayonnaise and mustard instead of the traditional high-fat mayo. You’ll calories and fat while still getting good flavor. For more fiber, don’t peel the potatoes before adding them to the salad. Sprinkle some finely chopped roasted cashews or walnuts for healthy, monounsaturated fats and fiber.
Fourth of July Food: Enjoy a Fruit Salad
July 4 is the perfect time to bring out the fresh fruits. Make a red, white and blue fruit salad by placing chopped strawberries, blueberries and blackberries into small dishes. Garnish with a layer of low-fat whipped topping. Upgrade a standard salad to a healthy salad by adding antioxidant-rich berries, or make a crowd-pleasing Waldorf salad using low-fat mayo or plain yogurt. Place chunks of fruit on a stick and cook them on the grill for a unique flavor.
Lighten Up on Dessert
Skip the traditional high-fat ice cream and enjoy a tasty parfait made with low-fat yogurt and fresh fruit. To make it patriotic, layer blueberries with plain yogurt and strawberries in a clear glass. You could also serve angel food cake and fresh berries with whipped topping for a healthy Fourth of July dessert. How about a red, white and blue gelatin dessert?
Fourth of July Food: Indulge Sensibly
If you’re going to a gathering where you know you’ll be tempted by an array of taste-tempting food, choose a small plate and take only a bite-sized sample of the less healthy offerings. Fill up on salad and fruit instead. You can bet they’ll be some watermelon there, and it’s full of antioxidants. Finally, spend more time mingling with family and friends and less time on the buffet line.
Enjoy the Fourth of July and still eat healthily. It’s just a question of making the right food choices.
Related Articles By Cathe:
Four Healthy Grilling Tips That Could Save Your Health
5 Healthy Cooking Tips You Need to Know
This article offers some very useful substitution ideas, however, I have read the labels on the low-fat mayo and am shocked at the long list of ingredients compared to the regular high-fat type. And artificial sweeteners by all names scare me. I’m conflicted with this article after having read the Whole Foods one before it. Wouldn’t using low-fat mayo mayo and artificial sweeteners add the unnecessary chemicals? Would it be better to just have a smaller portion of potato salad made with real mayo? or the unsweetened tea or water rather than Stevia-made lemonade? Please help!!!
Hi Christine, I am with you. I always use the “full fat” mayo but a lot less. Same with ranch salad dressing. When I cannot understand the food label I do not eat it. When we try yo make something fat free it seems that all kinds of chemicals and garbage go into it. Also it really does not off a whole lot less fat and calories.
Oh, good! Thank you Mary. Its good to know I’m not alone. I do the same thing as you, I use full-fat mayo but I just use less. Sometimes i mix mustard in with the mayo to “stretch” it, it also adds a bit of zesty flavor to my salad, or sandwich, or whatever I’m making. Another conflict I have is with margarine and real butter. I have switched from low-fat “butter spreads” to the real thing after once again, comparing labels. Margarine has the longest list of ingredients! whereas real butter is made with only cream and salt. My small tub of butter last a long time though because I barely use it, knowing it has a bad reputation. Its very frustrating how trying to eat healthy has become so complicated and confusing…
Amen to that! A long list of indiscernible ingredients scares me more than “real” food! Portion control and common sense has become my mantra for eating healthier.
Hello to my fello Cathletes. When I make potato salad, I blend nonfat cottage cheese, a little lite sour cream, and mustard. My husband doesn’t like mayo so I came up with this version.