Are you ready for 4th of July picnics and BBQs? Don’t blow up your diet like a firework! Try some of these simple swaps and tips to keep yourself on track during the holiday weekend.
Hamburgers
- Choose leaner meat, such as sirloin burgers.
- Reduce your fat intake by avoiding fatty favorites like sausages and hot dogs.
- You can grill up some veggie or turkey burgers or chicken breasts.
- Add fresh vegetables on top, such as lettuce, tomato, onion, and peppers.
- Skip the cheese on top if you’re watching your calorie intake.
Hamburger buns
- Try swapping white flour buns for the whole grain option.
- Whole grain English muffins are made “sandwich thin” as a great substitute.
- How about ditching the bun altogether and using Portobello mushrooms to hold it all together?
Corn on the Cob
- Simple fix- avoid slathering butter and salt on top.
- Try squeezing some fresh lime juice on top. Don’t knock it until you try it!
- If you’re looking to add more veggies, try grilling some kebabs with colorful peppers, squash, onions, and tomatoes.
Potato Salad
- For added fiber and nutrients, keep the skin on those red potatoes.
- Swap out a traditional recipe that uses mayonnaise for white wine vinegar, mustard, and a little olive oil.
Cole Slaw
- Try making homemade recipes instead of ordering from the deli. This way you can control the ingredients!
- Instead of using regular mayo, try some nonfat Greek yogurt.
- Add some apple cider vinegar to the mix to give it the right flavor.
Steak
- If you’re searching for a leaner steak, look beyond the beef.
- Tuna or salmon steaks will grill up nicely, especially if you brush a little olive oil and season with some herbs and spices.
Potato Chips
- Put them on your plate- don’t eat out of the party bowl. This way you can control your portion.
- Make a swap for homemade kale chips- add a dash of salt, pepper, and a little olive oil before you pop them in the oven.
Ice Cream
- Purchase individual serving sizes instead of a gallon size container. This way you can control how much is scooped and served.
- Swapping for low fat frozen yogurt is good if you’re craving something sweet, but always keep those portions in check.
- Freshly cut fruit mixed together makes a great dessert option!
Cocktails
- Be aware of sweet drinks with are high in calories and low in nutritional value.
- Margaritas and daiquiris are big time offenders!
- Make your own fruity version with vodka, seltzer or club soda, a splash of fruit juice and some fresh fruit to garnish.
