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4 Practical Tips for a Guilt-Free Fourth of July

July 01, 2024

Nothing says summer like the Fourth of July.

Whether you’re in it for the parades or the fireworks or the huge spreads of food and drink, there’s a lot of celebrating to do during the holiday weekend.

But is it possible to indulge without derailing your health goals?

Shane Joy, PA, family medicine specialist, shares four tips so you can indulge in a guilt-free barbecue this Fourth of July.

1. Bring your own healthy dish.

What’s the Fourth of July without good food? Potato and macaroni salads, burgers, hotdogs and chips seem almost essential for a great holiday. But while it’s easy to indulge, it’s important to be mindful and include some healthier options, too.

“Bringing your own dish allows you to control the ingredients you cook with. Plus, you can always make extra to keep at home for leftovers,” says Joy.

Joy recommends sautéing summer vegetables such as squash, zucchini, peppers, onions, tomatoes and mushrooms.

If vegetables aren’t your thing, try making a fruit salad with locally grown fruits.

“Not only will it bring you plenty of nutrients and electrolytes, but it will help support local farms and our environment,” adds Joy.

> Related: 5 Reasons to Eat More Watermelon

2. Water, water, water.

Staying hydrated is key to enjoying your holiday BBQ. The hot summer sun drains our bodies’ water stores, making it even more vital to hydrate before, during and after the holiday.

“Be mindful of the alcohol percentage in your drinks,” advises Joy. “For every alcoholic beverage you consume, follow with a glass of water. Remember that one standard beverage is 12 fluid ounces of beer, 5 fluid ounces of wine or 1.5 fluid ounces of liquor. Males should have no more than four drinks in one sitting and females should have no more than three.”

3. Don’t let your eyes be bigger than your stomach.

A huge array of food can be overwhelming, and skipping out on your favorites might not be realistic.

Here’s the good news – Joy suggests a little of everything.

“When making a plate for yourself, opt for some salad, meat, fruits and vegetables to create a healthy, well-balanced meal. Yu can always go back for seconds on all of your favorite foods.”

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4. Get movin’.

What better way to kick off summer than by having fun with your friends and family outside? Yard games are a great way to stay active during the holiday and make lasting memories with those who mean the most to you.

“Some games my family enjoys are whiffle ball, bocce ball, Frisbee, badminton and corn hole,” says Joy.

If you’re lucky and have access to a pool, lake or beach, go swimming. Not only can swimming be refreshing in the heat, but it also can help relieve tension in your joints, which is especially great for anyone with chronic joint pain.

Are you ready to push your guilt aside and enjoy your next Fourth of July BBQ? We are.