Fireworks, friends, franks and family. It sure sounds like the 4th of July to
me! This holiday is always fun and
enjoyable but often comes at a high caloric cost. Today we will show you how to enjoy great,
healthy food and drinks, without blowing your calorie budget. After all, who wants to feel sluggish from
overeating overloaded foods all day?
It can be difficult to keep track of what you are eating
throughout the day if you are picking, picking, picking here and there. Aim to stick to breakfast, lunch and dinner
times with low calorie, nutrient-packed snacks in between. You want to make sure that you start your day
off with a well balanced and filling breakfast.
* Tip – 100% whole grain cereal and skim milk, a bowl of
fruit and Greek yogurt and a big glass of water. Start hydrating early on in
the day. It’s easy to confuse the
feeling of thirst for hunger so stay hydrated.
* Tip – Carry a water bottle with you.
What’s the 4th of July without chips, crackers and cookies?
To help fill up, munch on the low calorie, crunchy foods first, such as baked
pita or cracker chips, veggies, and fruit.
*Tip – Simple food swap outs, or controlling your portions,
can save your diet while enjoying your food and social gathering. Sit with your family and friends to enjoy
their company and enjoy a glass of ice-cold water with lemon and lime slices in
it instead of lurking around the food table.
Fill your small plate with a vegetable salad and add a few
pieces of grilled chicken on top to round out your meal. And if you want a hot dog or burger, have one
(not 2 or 3)! There are yummy lower calories choices in the market for both.
* Tip – Fooducate your frank and find one that works for you
and your family.
* Tip – A 3.5 ounce, 93% lean beef burger is 150 calories,
half the calories of a full fat burger, and a lean turkey burger is 180
calories. There are also great veggie
burger choices. Have a slice of
watermelon or a fruit salad for a refreshing snack or dessert.
*Tip – If you opt for traditional strawberry shortcake, swap
out pound cake or biscuits for angel food cake, which will cut your calories by
half. This will help you feel satisfied
without blowing your calorie budget.
One of the easiest ways to blow your calorie budget is by
drinking away your calories. Having a
few “adult beverages” or losing count of your lemonades can put you over your
daily budget.
* Tip – Buy the smaller 9 oz cups instead – which are also
better choices for children.
* Tip – If you want a regular root beer, grape soda, lemonade
or alcoholic drink, have one – just work it into your calorie budget. Each is
around 150 calories for 12 soft drinks (including lemonade and teas), 12 ounces
of beer and 6 ounces of wine.
* Tip – Fun punch – 1-quart of your favorite juice and 1-quart
soda water with lime, lemon and orange twists for a refreshing party-favorite
drink. And finally, don’t forget about
our good old friend water –
* Tip – Jazz it up with cucumbers, berries or orange slices.
These easy tips can keep your calorie budget in check by
ultimately saving you thousands of unwanted calories and extra post-holiday
pounds. Have a fun 4th of July and remember that food and drinks are just one
part of this pleasurable holiday. Go
red, white and blue!
Dr. Lisa Sutherland and Emily Kaley
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