Tips for a Healthy 4th of July Weekend


The Fourth of July holiday is always a super fun filled day/weekend of family, friends, food, drinks and fireworks. You can still enjoy all of the above without sacrificing the healthy habits you have been working so hard to maintain. Enjoying a holiday and making healthy choices CAN be accomplished! See some of my tips below.

  • Indulge, but be conscientious. If you want slathered ribs along with Granny’s mac & cheese at a BBQ later in the day, don’t panic. Enjoy the meat & mac, but pay attention to the portion you are eating and try not to head back for seconds. Also be sure to load up on a healthy breakfast and lunch full of nutrition & fiber so that you stay full longer until the main event. Try eating meals such as:
    BREAKFASTavocado toast with a fried egg, steel cut oatmeal or quinoa with a touch of maple syrup & fruit, veggie loaded frittata, or greek yogurt with honey & mixed nuts
    LUNCH – tortilla pizza stacked with vegetables, salad with shredded chicken & black beans, a whole grain wrap with chicken and veggies, or sweet potato chili


  • Easy on the finger foods. All those trips to the garage buffet can add up quick. If you do want to snack a little, grab a small plate and fill it up with the veggie and fruit tray options, low fat cheeses or the chips & salsa. Limit yourself to one plate so that you have enough calories to spare for dinner.



  • Hydrate! If you drink alcohol, be sure to alternate an 8 oz. glass of water in between cocktails. It’s so easy to get dehydrated when drinking and especially if you’re going to be out in the sun.



  • Instead of standing around in the pool, get a game of pool volleyball or basketball going. Grab a football and toss it back and forth with someone. Swim some laps or play with the kiddos. Just move.

The fourth of July is a time to celebrate and be with the ones you care about most. Now go and make some healthy memories this weekend 🙂

If you are looking for some delicious crowd-pleasing recipes for the party you are hosting or attending, check out these links below.

Strawberry Watermelon Popsicles
Easy Baba Ganoush
Caprese Grilled Chicken
Hawaiian Turkey Burgers
Lemon and Dill Barbecue Salmon Kabobs
Easy Grilled Vegetables
Pink Grapefruit Margarita


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7 Responses to Tips for a Healthy 4th of July Weekend

  1. Heather Serra June 30, 2015 at 6:43 am #

    Great tips! It can be really tough for me to control myself around ribs & mac n’ cheese…love comfort food! ugh…portion control is a definite must. Thanks for sharing!

    • Tia June 30, 2015 at 10:47 am #

      I know what you mean, but you can still enjoy the comfort food!! Don’t deprive yourself one bit…just make healthy decisions leading up to the main event and then you won’t feel guilty and your body will thank you.

  2. Rachel June 29, 2015 at 12:33 pm #

    Love these tips, especially loading up on the veggie/fruit finger food!

    • Tia June 29, 2015 at 1:34 pm #

      Thanks, Rachel! I think we could all use some healthy reminders for the upcoming holiday, including myself 🙂

  3. Camping For Foodies Kim Hanna June 29, 2015 at 6:50 am #

    These are great tips Tia! Thanks for sharing and have an awesome July 4 holiday!

    • Tia June 29, 2015 at 8:02 am #

      Thanks, Kim! Have a great weekend as well…I’m sure you have something outdoors and adventurous planned 😉


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