I Dare You: Healthy Holiday Fun

Is it even possible to have a healthy 4th of July? Summer holidays are all about hamburgers, hot dogs, chips and beer. These celebrations are fun and often create lasting memories. So, how do you keep to your healthy diet and exercise habits without feeing like you're missing out?

Here are just some of the ways I've found of enjoying a great summer holiday or backyard barbecue without falling off track or feeling deprived of the full experience. I challenge you to see how many of these tips you can incorporate into your celebration and still have a blast this July 4th!

Graze Wisely

• Stick to the script. Decide at the start of your party what you will be eating. Every year I eat exactly 2 hot dogs: one at the beginning of summer and one at the end. When I go to a barbecue and know I will be cashing in one of my hot dogs, I plan around it, making sure the rest of my meal is made up of good choices. If you know you are more likely to just graze all day, try to make as many good choices as possible: opting for fruits, vegetables, grilled seafood or chicken and plenty of water.

• Fill an imaginary dinner plate. Image all the foods you're picking on, piled on a plate. Is your plate spilling over?

• Before you take that next bite, ask yourself "Am I even hungry right now? Or am I satisfied or even full? Am I actually thirsty?" 

Sensible Swaps

• If you're doing the cooking, try using plain low fat Greek yogurt when your recipe calls for mayonnaise or sour cream.

• Guacamole is delicious and packed with healthy fats, but don't overdo it. All fats have the same 9 calories/gram. Pair up your guacamole with fresh salsa or try a jarred salsa with just the basic ingredients like this delicious organic salsa from Muir Glen. 

• Skip the white bread and potato chips and go for whole wheat burger buns and whole grain and/or baked tortilla chips instead.

• Fresh or grilled fruit makes a delicious and refreshing dessert but if you really want your sweets, try limiting yourself to 1 serving the size of a tennis ball.

Pace Yourself... but Keep It Moving

• Choose to drink only at your lunch or dinner meal and limit yourself to 1 drink for women, and 2 drinks for men.

• Drink plenty of water between alcoholic beverages and between snacks.

• Keep yourself active. Play with the kids, splash around the pool, take photos or give the host(ess) a hand. Just do something to keep your body moving and to prevent yourself from overeating.

Have a safe and happy 4th of July!

Image: FreeDigitalPhotos.net / Brian Holm

Is it even possible to have a healthy 4th of July? Summer holidays are all about hamburgers, hot dogs, chips and beer. These celebrations are fun and often create lasting memories. So, how do you keep to your healthy diet and exercise habits without feeing like you're missing out?

Here are just some of the ways I've found of enjoying a great summer holiday or backyard barbecue without falling off track or feeling deprived of the full experience. I challenge you to see how many of these tips you can incorporate into your celebration and still have a blast this July 4th!

Graze Wisely

• Stick to the script. Decide at the start of your party what you will be eating. Every year I eat exactly 2 hot dogs: one at the beginning of summer and one at the end. When I go to a barbecue and know I will be cashing in one of my hot dogs, I plan around it, making sure the rest of my meal is made up of good choices. If you know you are more likely to just graze all day, try to make as many good choices as possible: opting for fruits, vegetables, grilled seafood or chicken and plenty of water.

• Fill an imaginary dinner plate. Image all the foods you're picking on, piled on a plate. Is your plate spilling over?

• Before you take that next bite, ask yourself "Am I even hungry right now? Or am I satisfied or even full? Am I actually thirsty?" 

Sensible Swaps

• If you're doing the cooking, try using plain low fat Greek yogurt when your recipe calls for mayonnaise or sour cream.

• Guacamole is delicious and packed with healthy fats, but don't overdo it. All fats have the same 9 calories/gram. Pair up your guacamole with fresh salsa or try a jarred salsa with just the basic ingredients like this delicious organic salsa from Muir Glen. 

• Skip the white bread and potato chips and go for whole wheat burger buns and whole grain and/or baked tortilla chips instead.

• Fresh or grilled fruit makes a delicious and refreshing dessert but if you really want your sweets, try limiting yourself to 1 serving the size of a tennis ball.

Pace Yourself... but Keep It Moving

• Choose to drink only at your lunch or dinner meal and limit yourself to 1 drink for women, and 2 drinks for men.

• Drink plenty of water between alcoholic beverages and between snacks.

• Keep yourself active. Play with the kids, splash around the pool, take photos or give the host(ess) a hand. Just do something to keep your body moving and to prevent yourself from overeating.

Have a safe and happy 4th of July!

Image: FreeDigitalPhotos.net / Brian Holm