Independence Day: Healthy Tips & Fun Facts!

4th of July BBQIndependence Day is the Nations largest day for barbecuing!

The premiere grilled foods that will sizzle on most American BBQ’s are hot dogs and chicken. During tomorrows holiday, Americans nationwide will consume around 150 million hot dogs and 750 million pounds of chicken with the most popular side dishes including potato salad and potato chips. 

Over consumption of these tasty treats and unhealthy preparations can take us back a step in our weight loss journeys. So be mindful of what you put on your plate and utilize the 90/10 rule! 

Here are some easy ways to cut out a few calories at your 4th of July barbecue celebration, while not depriving yourself of some classic favorites! 

If you do this…
Then you can subtract this…

Snack on pretzels instead of potato chips.

70 calories

Feast on cut veggies, skip the ranch dip.

120 calories

Skip the cheese portion of a cheeseburger, opt to top your burger with lettuce, tomatoes, pickles, etc.

100 calories

Load up on veggies in your salads, skip the croutons & massive dressing.

100 calories

Drink wine or light beer instead of frozen blended drinks like margaritas and pina coladas.

50-100 calories

Skip the mayo based potato salad, opt for healthier sides such as corn on the cob.

70 calories

Eat ice cream from a small cup (portion control), leave the waffle cones (and the mess) for the kids.

90 calories

Have one s’more instead of two!

200 calories

BLR Tip:4th of July Party

If you’re heading to a friends for a 4th of July barbecue, offer to bring something. This way you know there will be at least one thing healthy on the menu!

90/10 Rule:

The ’90’ represents 90% sensible food choices and the ’10’ represents 10% fun food choices. This allows for some flexibility and indulgence in your diet for the day!

Fitness Ridge wishes you and your family a Safe, Healthy & Tasty 4th of July Holiday!

Until next time – Cheers to health in life, 

Amanda Fitz