4th of July Healthy Eating Hacks

Holidays like our nation’s Independence Day are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or weight goals every time you attend a BBQ. These survival tips can save you hundreds of calories that you won’t even miss!

Healthy Eating Tips For Your 4th of July BBQ

  • Use small plates
    • Research shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction.
    • Try borrowing a plate from the kids table or the dessert tray.
  • Eat slowly and mindfully
    • People who eat more slowly eat fewer calories over the course of a meal.
    • Parties are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.
  • Eat healthiest foods first
    • Salads are a great place to start because watery vegetables slow digestion and 4th of July picnic AdobeStock_85208770.jpeghave very few calories.
    • Try to choose something with oil and protein as well because these will help you feel full sooner.
  • Skip the chips, crackers, and bread
    • Refined carbohydrates offer little satisfaction, loads of calories, and dangerous insulin spikes.
    • Save your calories for the really good stuff.
  • Keep dessert small
    • The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories.
    • You don’t have to pass on dessert completely, but keep your portion sizes in check for this course.
  • Think before you drink
    • There is a place for alcohol in a healthy lifestyle, but making smart choices can be the difference between losing or gaining weight (not to mention your self-control).
    • One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day.
    • Stick with wine or beer, drink plenty of water, and remember to pace yourself.

Small tricks can save you hundreds and potentially thousands of wasted calories. Happy 4th of July from Dr. Heidi Ryan and Dr. Shawn Tsuda!

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