Four Facts for a Healthy Fourth!

4th of July may be one of the more healthier holidays when it comes to food. Think bbqs, grilling, fresh fruit salads, and summer vegetable crudite platters. However, eating healthy could pose as a challenge if you are attending a 4th of July celebration, where food seems to be out of your control. Don’t fret just yet though! My “Four Facts for the Fourth” are easy, healthy ways to enjoy the holiday without stressing out about what to eat or not eat.

1. Eat before heading out- Having something to eat just before heading out to a party may halt the potential for overindulging later in the day. Stick to your action plan up until you leave, and jump right back into it after the event is over. It’s important to not lose focus of your goals when out. If the party you are attending doesn’t start until 1:00, eat a high fiber snack 2-3 hours beforehand. This will help keep you full for a few hours into the party and lessen the chances of having a “few handfuls” of potato chips.

Take Home Message- don’t starve yourself before going out. This can be potential for consumption of excess calories later in the day.

2. Choose Wisely- 4th of July parties are often bbq themed with an abundance of food platters and snacks to choose from. When choosing what to eat, opt for the healthier options- raw vegetables, fresh fruit, grilled lean meats. For example, a hamburger without the bun is a mindful approach to eating within your caloric needs. Choosing a bowl of fresh fruit salad over a chocolate chip cookie will satisfy your sweet tooth and save you on unnecessary calories.

Take Home Message- Think before you eat!

3. Hydrate! Hydrate! Hydrate!- 4th of July is in the middle of the summer months! Regardless of where you are for the holiday (whether it be in Florida at a bbq, or relaxing beachside on the Long Island Sound), keep hydrated! Adequate water intake is not only important every day, but it’s very important when you are outside in the heat. It’s even more vital if you are consuming alcohol, soda, or caffeine, as these beverages dehydrate the body. A general rule of thumb is for every one of the above mentioned beverages consumed, add two cups of plain water. You’ll thank me later; you won’t feel bloated and/or hungover the following day when it’s time to get up and get back to reality!

Take Home Message- Don’t skimp out on water!

4. Family & Friends > Food- Try a shift in mindset from a focus on food to spending time with friends and family. Independence Day is an opportunity to connect with others. Yet, most people are fixated on the food that will be offered. Instead of being in the kitchen the whole day or grazing on the buffet table, incorporate a fun interactive game, such as corn hole or go for a walk. Engage in meaningful conversation with people. When we take the mind off food and shift into a different perspective, we take the fixation off of eating and focus on more important things, like spending time with family and friends.

Take Home Message- Let food be secondary to spending time with friends and family for the holiday!

Happy & Healthy,

Bridget