From my Registered Dietitian perspective, there are a lot of ways to stay and be healthy on this holiday. Family/Friend events and BBQ’s can be an excuse to overeat, but here are 5 ways to eat healthier this weekend.

1.) Prepare a colorful fruit salad – One of the most popular fruit salads to make for the 4th is with blueberries, strawberries, and bananas (representing red, white, and blue). For more variety, one fun option might be a tropical version with pineapple, mango, shredded coconut, and kiwi.

2.) Incorporate fruits in your desserts – Instead of brownies or cupcakes topped with frosting, offer some angel food cake with fresh berries or homemade watermelon popsicles (this is just pureed watermelon with diced fruit, then frozen). Kids will love the fresh popsicles and what a way to keep them cool on a hot day.

3.) Load up the veggie condiments – Ketchup, mustard, and relish are always the most popular hot dog and burger topping. To increase fresh vegetable intake, offer fresh shredded lettuce, sliced tomatoes, avocado, pico de gallo, or red onion.

4.) Choose a leaner protein – Hot dogs and hamburgers always seem to be the protein of choice for 4thof July BBQ’s. For a healthier option, you might pick up skinless chicken breasts, turkey burgers, or buffalo meat; All of these options are lower in saturated fat.

5.) Moderate portions of snack foods – There are always bags of chips, potato & macaroni salad, and sweet treats at the BBQ’s. Enjoy these items, but do so in moderation. Limit portions to ½ cup of starchy salads and 1 small serving of a cookie or baked good. You can burn off those extra calories by playing an extra round of Frisbee! #‎WVMCHealthTips