Sunday, July 1, 2012

Planning ahead...Fourth of July

The Fourth of July is just around the corner and a wonderful time to celebrate with
families and friends. Across the nation, we have parades and fireworks to honor our
veterans and our independence. No celebration is complete without food and this holiday
is no different. Picnics, parties, and the smell of BBQ fill the air. Let’s face it, it’s easy to
throw your good eating habits out the door. Not all hope is lost though; you can still have
a delicious meal and dessert without going overboard!

Remember, you have control of what you put into your own cooking. Lighten up on the
mayo, butter, or dressings to cut down on calories. If you bring a light dish, you can be
sure that you feel good about something on your plate!

Think about these tips before digging in…
Be aware of appetizers! Many appetizers are high in fat and calories (chips, cheese,
crackers, dips, nuts). If you snack all day, you may have eaten a meals worth of food
before the main course! Try bringing a healthy appetizer like vegetables with hummus,
or tomatoes and mozzarella. If you find yourself nibbling all day, step away from the
refreshment table and focus on something else, like introducing yourself to a new face, or
catching up with an old friend!

Try to balance your plate! It’s likely there will be lots to choose from, which can be
tempting~ Look for raw or grilled vegetables, veggie-packed cold salads, and fill half
of your plate with these foods! Stick to a quarter of your plate carbohydrates: like a
bean salad, corn-on-the cob, macaroni or potato salad. The rest of your plate is for
protein...aim for something lean like lean beef or turkey burger, chicken, London broil,
or pork chops. Ribs are delicious, but super high in fat…limit your portions and eat
mindfully.

Portions are key, if you want to try a variety of foods, take smaller portions. Or pick one
or two sides that you know you will enjoy!

The fourth of July is only one day. If you eat more than you usually do, it’s not the end of
the world. Eat mindfully, savor your food, and move on. The 5th of July is a new day and
you can get back on board. Have a wonderful and safe 4th of July!

Tune in for more tips about desserts and beverages for the holiday! :)

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