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BBQs! Beer! Fireworks – oh my!! The 4th of July can be such a blast; it can also be a holiday on which you severely overeat (even if you’re not aware!) Regardless of whether you are going out on the town, having a cookout in the backyard, watching fireworks on the beach – try these healthier calorie-reducing swaps to help your body feel it’s best while also enjoying the holiday!

Swaps to Try This 4th of July:

  • Swap out a burger or hotdog bun for a lettuce wrap (or just eat it with a fork): 130 cal (bun) vs. 0-10 cal (lettuce)

  • Dip some carrot (or other veggie) sticks into dip instead of chips: 151 cal (1 oz corn chips) vs. 35 cal (10 baby carrots)

  • Swap out chicken for vegetables for grilling skewers: 284 cal (2 chicken skewers) vs. 77 cal (2 vegetable skewers)

  • Swap out a full portion of potato salad with 1/2 greens (traditional salad) + 1/2 potato salad: 358 cal (1 cup potato salad) vs. 185 cal

  • Swap out a full pour of wine for a wine spritzer (1/2 wine + 1/2 seltzer water): 121 cal (5 oz wine) vs. 60.5 cal

  • Swap out a traditional margarita (made with a mix) for a Skinny Marg (fresh squeezed citrus): 226 cal vs. 140 cal

  • Swap out pie for some fruit salad with a dollop of whipped cream: 370 cal vs. 105 cal

 

Of course, there are some things you may not be willing to swap out and that’s ok! Another way to get to July 5th with a happy stomach is to keep an eye on portion control: Is mac salad your favorite thing ever? Try taking half the portion of what you might normally take and know that you can always get more if you’re still hungry. Not willing to pass up your grandma’s famous blueberry pie? Maybe just take a smaller slice. Don’t forget to drink water throughout the day – this will help curb any munchies.

What are your go-to swaps?? Tell us on Instagram or Tik Tok! Drink responsibly, be safe, have fun, and happy *almost* 4th of July!

Written by GUADS member Kate with contributions from www.nutritionix.com/