Food is often the focus on 4th of July gathering- but instead of fueling your festivities with unhealthy dishes, why not make fresh, whole, seasonal vegetables and fruits the stars of your gathering?
it’s important to choose your dishes wisely. This will ensure your diet stays on track and you enjoy yourself at the same time.
Here are a few simple and painless strategies to try at your upcoming July Fourth barbecue.
Drink a glass of water or seltzer before eating   
Oftentimes, we think we are hungry, when we really are just thirsty. So I suggest starting off with a glass of water or flavored seltzer as a way to hydrate. Also, if we drinking water, we are less likely to guzzle down sugar-laden soda.
Choose something green.
Be sure to fill up in some greens: mixed lettuce, spinach, kale, cucumbers, celery, or broccoli. These green veggies are low in calories and high in fiber and antioxidants – a great way to fill up. Another healthy green option is choose some guacamole which contains heart-healthy unsaturated fat.

Go bun-less                                                                       Feeling Bloated? 

I often suggest skipping the refined white bread and choosing lettuce, if available. Choosing a fresh salad and topping it with a burger makes for a delicious and nutritious meal. And you save room for a healthier starch option.

Be patriotic for dessert.  
Here’s how to be patriotic – enjoy a delicious fruit salad for dessert. Choose fresh blueberries, watermelon, and a green apple or pear. If your host doesn’t make a fruit salad, offer to bring one.
Try Sweet Potato & Lime Chips

Rather than serving up potato chips as your side dish, consider grilled sweet potato wedges. Sweet potatoes are rich in potassium, dietary fiber, and complex carbohydrates, so will give you lasting energy for hours to come.

Go Lean  
Rather than conventional burgers, which may contain fillers, chemicals and binders that add flavor and texture, try this delicious turkey burgers recipe instead. These can taste just as great, especially if brushed with Worcestershire sauce for added moisture.

As a Registered Dietitian, I help busy people find easy ways to fit healthy eating into their life. Food should energize you and help you feel great-not stress you out or make you feel like you’re struggling to stay on track.  Watch this

Try my go-to smoothie blend:

1 cup of unsweetened coconut milk, 2 scoops plant-based protein Bee Fit Protein powder, 1 cup spinach, 1/2 c frozen fruits, and 1 tablespoon of chia or pumpkin seeds. Watch

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