This 4th of July keep these 3 healthy tips in mind to include some healthy options into your holiday plans.
1. Focus on Fruit and Vegetables
Make sure you include plenty of fruits and vegetables in your holiday menu as they are filled with vitamins and minerals and fiber while being low in calories. Incorporate red, white and blue fruits and vegetables for the July 4th holiday with a themed vegetable tray as an appetizer and patriotic parfait for dessert! Include a vegetable tray and arrange cauliflower florets, sliced red bell pepper, jicama and cherry tomatoes around a healthy fat ranch dip made with plain Greek yogurt and ranch seasoning. For dessert try making patriotic parfaits alternating vanilla yogurt, sliced strawberries, blueberries and granola in small cups or watermelon cut in star shapes!
For more fruit and vegetable ideas great for anytime check out recipes from Fruits & Veggies More Matters, Cooking Light and the Food Network’s Summer Produce Guide.
2. Use the Grill
Fire up the grill! Grilling can be a healthy cooking method and is normally a staple of summertime celebrations in America. Instead of only offering the traditional hamburgers and hot dogs think about incorporating some of these healthier items on your menu such as grilled corn on the cob, grilled veggie kabobs, portobello mushrooms or roasted peppers. Try burger alternatives like turkey burgers or black bean burgers which are lower in calories and cholesterol than traditional hamburgers.
For more vegetarian grilling recipes check out this link from Food & Wine!
3. Stay Refreshed with Low Calorie Drinks
Drinking extra calories is very tempting at a celebration and can be easy to do. Create a low calorie, light and refreshing signature drink for your celebration to stay away from the unnecessary calories. Try this cranberry lemonade spritzer, enjoy unsweetened iced tea with lemon, flavored ice teas or check out these great flavored water ideas.
Cranberry Lemonade Spritzer
Combine 4 oz club soda, 1 oz lemonade, and 1 oz cranberry juice
Add frozen berries to keep your drink cool and add some extra flavor as they thaw.
Have a healthy and happy 4th of July holiday!
Michele
Michele Ostran, MS
Dietetic Intern, Iowa State University
Editor Notes:
Michele Ostran was recently an Eat Fit Health Intern and she will soon be sitting for her registration exam to be a Registered Dietitian/Nutritionist. She is a great addition to our profession!
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