5 dieticians weigh in: 5 tips and tricks for July 4th

1. Play favoritism (with foods): I encourage my clients to choose certain foods to eat over others. Thinking and talking with yourself this way helps avoid holiday food shaming. When you arrive at a party, ask yourself: Do you really  want a hot dog that you could just as easily get from food truck any day of the week when you haven’t tasted your friend’s unique nacho dip since last July 4^th? Allow yourself one indulgence, choose it, eat it, and then move on to socializing.

2. Stay hydrated:  You never want to forget to replenish the water in hot weather, especially if there’s alcohol in your system too. Sharon Chan, RD,  recommends offering “Red, White and Berry Water”-themed mason jars at your celebration. These Fourth of July stunners are fun to make, will keep your guests hydrated and are packed with antioxidant nutrients, vitamins, minerals, and dietary fiber. Simply purchase your desired amount of mason jars, fill with blueberries, strawberries and water.

3. Pass on the potato salad. Potato salad may be a summertime favorite but it also  is chock full of fatty mayo.  I’m not one to demonize any particular food, but this one is way up there in fat and calories.  Ashley Chowansky RD, encourages her clients to come to the party with a healthy appetizer or side dish instead: “Bringing a veggie side dish selfishly ensures a healthy component to any BBQ meal. If you're strapped for time, you can always pick up a veggie tray and hummus. There really is no excuse not to.”

1. Tomato, Avocado, Cucumber Chickpea Salad with Feta & Greek Lemon Dressing

2. Rainbow Veggie Pinwheels

4. If you’re boozing,  do some choosing: Avoiding alcohol on July 4^th to save on calories may seem unrealistic or even unpatriotic.  So don’t. But also don’t drink just anything, anytime.  If  you are going to be drinking all day, take anything with color – cosmos, berry martinis, margaritas – off limits, as juice and syrup content can quickly add up calorically. Beer, too:  A seemingly innocent Blue Moon Belgian White contains 164 calories; drink five through the afternoon and you basically undid the progress from your morning run. Alcoholic Cider, such as Angry Orchard Green Apple Hard Cider, contains 21 grams of sugar per bottle. Drink two of them and you’ll consume even more sugar than in one can of soda. Maybe this is a buzz-kill but knowledge is power. To keep clients on track when drinking alcohol, Kimberly Posipanko, RD, recommends grabbing a bottle of light beer such as Bud Lite Lime, with just 116 calories per 12oz. bottle.

“Wine is way too easy to overpour, which leads to drinking more calories than you intended, and mixed drinks are often loaded with added sugar,” Kimberly says.  Another alcoholic option: SpikedSeltzer, an all natural, low carb, gluten free product with only 5 grams of carbohydrate (vs. 13 grams in an average beer). Or try mixing clear liquor with club soda and lime. Overall, moderation (4-5 drinks) is important.

5. Have a guilt-free morning: Start your holiday morning off as (we hope) you normally would by eating a well-balanced breakfast that includes protein and healthy fat. Vegetable egg scramble with berries or a slice of sprouted grain bread with half an avocado are RD approved breakfast options.  “By starting your day off healthy, you are more likely to continue in those efforts than if you ate a bagel or sugary pastry,” says Laura Meehan RD.  This strategy will help you go into a party carrying less guilt.  While there, Laura  recommends starting with low calorie foods such as veggies with hummus, fruit, or pita chips. For entrées, she’s OK with a cheeseburger  but suggests filling the rest of the plate with grilled vegetables or salad. And when dessert is served . . . grab something light, typically not cream based, or forgo sweets altogether and look for a physical distraction like backyard volleyball or cornhole.