With the 4th of July right around the corner it makes for a long week of BBQs, picnics and pool parties!
Hot dogs, hamburgers and ice cream…oh my!
Hypothetical Situation: Say you have 3 buffalo chicken wings for an appetizer, a cheeseburger, small bag of potato chips and 1 cup potato salad for dinner and a piece of cherry pie a la mode for dessert.
You would be consuming:
(drum roll please)
1,651 calories
89 grams of fat
18 grams of saturated fat
3,815 grams of sodium
That’s just for one meal!!!
Instead: Opt for hummus and carrot sticks for an appetizer, a black bean burger on a whole what bun, corn on the cob with butter, 2 cups salad with 2 tablespoons light balsamic salad dressing and 2 cups of watermelon for dessert.
You would be consuming:
637 calories (1,015 calories SAVED)
15 grams of fat (70 grams SAVED)
2 grams of saturated fat (16 grams SAVED)
781 grams of sodium (3,034 grams SAVED)
Follow these tips to prevent diet disaster!
1. Fill up on veggies first – Nibble on carrot sticks and hummus instead of chicken wings and potato chips.
2. Eat on smaller plates – Trick your mind into thinking you’re eating more by putting food on smaller plates.
3. Make half your plate vegetables – A simple way to reduce your calorie and fat intake without feeling deprived!
4. Sit down while you eat – Prevent mindless munching by sitting down, slowing eating and actually tasting your food!
5. Skip the liquid calories – Sip on flavored seltzer water instead of a strawberry daiquiri and save yourself 300 calories!
6. Choose fruit for dessert – Watermelon, cherries, strawberries, kiwi all so naturally sweet! Or, share with a friend and have a smaller portion of dessert.
7. Pass on the buns – Forget the white processed bread products and put your burger, chicken or veggie burger on salad instead!
8. Bring a healthy dish -Worried there won’t be anything healthy to choose from? Bring a dish of your healthy summer time favorites!
Check out these links for Healthy 4th of July Favorites!
Eating Well
Cooking Light
Health
www.beginwithinnutrition.com
