Celebrating the USA and YOU!

Kari Schoen, RDN

Kari is a Registered Dietitian accredited by the Academy of Nutrition and Dietetics. She is currently practicing in kidney and liver transplant with P/SL. 

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Independence Day is the annual celebration of nationhood for the United States of America. It commemorates the passing of the Declaration of Independence by Congress on July 4 1776. During early years, the holiday was celebrated with parades, oratory, and toasting in ceremonies. As the country has grown and become more diversified the celebration is less political and more patriotic. Celebrations commonly still include parades, but now concerts of patriotic music, fireworks displays, and BBQ’s dominate the majority of the celebrations.
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Ahhhh BBQ’s…for someone who is health conscious these can be a dud firework display. Hot dogs, hamburgers, bratwurst, potato salad, baked beans, chips and dip…YUM! But the fat and calories can add up quickly.  So how do you still participate in these fun celebrations and celebrate you too? Here are some guidelines for navigating the display of foods you are sure to encounter at your next 4th of July celebration.
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1. Eat before you go. Before you leave the house eat a healthy snack packed with protein. Protein has the power to keep you feeling full longer and prevent swings in blood sugar. Your desire to pick up those high fat, high carbohydrate and sugary foods will decrease.
2. Bring your own food. Pack your own bag of food. This doesn’t mean you can’t eat the foods at the BBQ, but you will have a backup option if there is very little you want to eat. For example, pack a bag/cooler with fruit and cheese or veggies and hummus.
3. Choose wisely and in moderation. When choosing foods from the buffet table, fill half of your plate with non-starchy vegetables like grilled vegetables and salad or fruit. Make ¼ of your plate a protein and the last ¼ whole grains. For example, if burgers, brats, and hot dogs are being served choose the leanest option and eat ½ of the portion offered. Use similar tactic for fruits, veggies, and grains as well. Using this method, you can sample multiple dishes without making several trips to the buffet. For more information on building a healthy plate visit “My Plate” at https://www.myplate.gov/
4. Practice mindful eating. Pay attention to the food you’re eating, how you feel while you are eating it and how it looks, tastes, and smells. Chew slowly and follow each bite down your throat and into your stomach. It typically takes 20 minutes for your brain to catch up with your body, so stop frequently to see if you are feeling “full”. If you’ve finished your plate, it can be really tempting to go back for seconds. Instead, wait 20 minutes to see if you really have room for more or for that yummy dessert.
5. Drink water! Opt for bottles of water instead of the sugary drinks.

​Practicing these techniques will surely help you make your 4th of July celebration guilt free and fun! Enjoy!
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