Eat This, Not That: Healthy Swaps for the Fourth of July

As we fire up the grill and prepare our favorite dishes this Fourth of July, it is the perfect opportunity to enjoy the flavors of the season while also making mindful choices that contribute to our health and well-being.

However, balancing between enjoying the holiday and maintaining your health and wellness goals can sometimes be challenging.

While we plan our holiday feasts, it is important to consider healthier alternatives that don't sacrifice taste. Sylvia Crowder, PhD, a nutrition researcher in Moffitt Cancer Center’s Health Outcomes and Behavior Program offers several recommendations to help us enjoy our favorite holiday foods in a more nutritious way.

“Enjoy holiday celebrations with family and friends while staying active. Enjoy a game of corn hole or beach volleyball and have plenty of water breaks. Enjoy sweet treats like strawberry parfaits,” Crowder said. “Enjoy your favorite ‘sweet treats’ by practicing mindful eating and paying attention to what you eat and savoring each bite.”

These are some of Crowder's top suggestions for a healthier menu.

Fried chicken sandwiches

Instead, try grilled or baked chicken sandwiches. Change for whole grain buns or wrap your chicken in lettuce for a low-carb option. 

Bacon cheeseburgers

Substitute for veggie burgers with turkey bacon. Whole grain buns are once again a great choice, or you can use lettuce wraps.

Birria tacos

Choose lean meats or meat substitutes like chicken, goat, ground turkey or tofu. Enhance the flavor and health benefits by adding anti-inflammatory spices such as cumin and load up on vegetables like bell peppers. 

Jalapeño popper potato salad

Pick a cauliflower salad instead. You'll get the same creamy, tangy flavor but with fewer carbs. 

Cornbread 

Enjoy cornbread in moderation as it contains important nutrients like phosphorus, selenium and B vitamins. For an extra nutritional punch, try whole grain cornbread, Greek yogurt cornbread, chickpea flour cornbread or quinoa cornbread. 

Elotes (Mexican street corn)

Swap the mayo for Greek yogurt when preparing this dish. It maintains the creamy texture while adding a protein boost. 

Key considerations during this hot weather 

“When planning your meals during hot weather, it's essential to stay hydrated and healthy. Incorporate foods with high water content such as cucumbers, tomatoes, melons, peaches, lettuce, citrus fruits and green leafy vegetables,” Crowder added.

Enjoying holiday celebrations with family and friends doesn't mean you have to sacrifice your health goals. Stay active with fun activities, remember to take plenty of water breaks and treat yourself to sweet fruit delights. By making some simple swaps and keeping these tips in mind, you can enjoy a delicious and healthy Fourth of July.