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July 4 picnics are great fun, but … nutrition blogger Jenni Tackett offers up five tips on how to avoid over-indulging as you celebrate our nation’s independence.
By Nutritionist Blogger Jeni Tackett, RD, LD
July 4 picnics are great fun, but, like most things, come with both benefits and temptations.
The benefits of a summertime picnic include family fun, grilled meat and vegetables (instead of fried), and fresh fruits at the height of freshness. Dangers include pasta salads, high-fat meats like brats, and desserts galore, which can expand your waistline.
As you prepare for your 4th of July celebration, keep some of these tips in mind:
Follow the one-plate rule
Do you eat multiple plates of food at home each meal? Probably not. Do not use picnics and cookouts as an excuse for over-eating. Fill one plate with food and follow the “choose my plate” rule: half of your plate should be fruits and vegetables, one quarter should be whole grains, and one quarter should be lean protein.
Lay off the mayo
Mayonnaise is one of the highest-fat ingredients and condiments. One tablespoon of mayo has 10 grams of fat. Mayonnaise-laden salads such as potato and pasta salads are high in calories and fat. You can make pasta and potato salads with light or fat-free mayonnaise, switch out with low-fat yogurt, or you can limit your portion sizes to ½ cup or less.
Choose lean protein
Do not be in denial – brats and hot dogs are high in fat. Most bratwursts have 15-25 grams of fat each, which is about one-third to one-half of that fat you should have for the whole day. Choose leaner meats such as chicken breast, pork tenderloin, tuna, or salmon.
Savor one special dessert rather than trying everything.
Mindless eating is an easy trap during parties. You may find yourself nibbling on store-bought cookies when you really just want to try your best friend’s homemade brownies. With desserts, be choosey. Pick your favorite special dessert and enjoy it! Eat slowly and try to eat a small portion.
Chew more
Eating slowly results in eating less. A study in 2013 from the Journal of the Academy of Nutrition and Dietetics found that eating slowly reduces the risk of obesity and increases a sense of fullness. People often eat in less than 20 minutes and do not realize when they are feeling full. Make a point of chewing slowly and prolonging your meals.
Pick calorie-free beverages
Calories from beverages add up. Avoid sugary beverages such as regular soda, lemonade, tea with sugar, and alcohol. Instead, drink water with lemon or lime, soda water, sugar-free lemonade, and unsweetened tea.
As a registered dietitian, I always bring something healthy to cookouts. Recently, I brought an assortment of fresh fruit with a low-fat Greek yogurt-based dip. Everyone loved the fresh treat, and your waistline will thank you. Happy 4th of July!
Follow the one-plate rule
Do you eat multiple plates of food at home each meal? Probably not. Do not use picnics and cookouts as an excuse for over-eating. Fill one plate with food and follow the “choose my plate” rule: half of your plate should be fruits and vegetables, one quarter should be whole grains, and one quarter should be lean protein.
Lay off the mayo
Mayonnaise is one of the highest-fat ingredients and condiments. One tablespoon of mayo has 10 grams of fat. Mayonnaise-laden salads such as potato and pasta salads are high in calories and fat. You can make pasta and potato salads with light or fat-free mayonnaise, switch out with low-fat yogurt, or you can limit your portion sizes to ½ cup or less.
Choose lean protein
Do not be in denial – brats and hot dogs are high in fat. Most bratwursts have 15-25 grams of fat each, which is about one-third to one-half of that fat you should have for the whole day. Choose leaner meats such as chicken breast, pork tenderloin, tuna, or salmon.
Savor one special dessert rather than trying everything.
Mindless eating is an easy trap during parties. You may find yourself nibbling on store-bought cookies when you really just want to try your best friend’s homemade brownies. With desserts, be choosey. Pick your favorite special dessert and enjoy it! Eat slowly and try to eat a small portion.
Chew more
Eating slowly results in eating less. A study in 2013 from the Journal of the Academy of Nutrition and Dietetics found that eating slowly reduces the risk of obesity and increases a sense of fullness. People often eat in less than 20 minutes and do not realize when they are feeling full. Make a point of chewing slowly and prolonging your meals.
Pick calorie-free beverages
Calories from beverages add up. Avoid sugary beverages such as regular soda, lemonade, tea with sugar, and alcohol. Instead, drink water with lemon or lime, soda water, sugar-free lemonade, and unsweetened tea.
As a registered dietitian, I always bring something healthy to cookouts. Recently, I brought an assortment of fresh fruit with a low-fat Greek yogurt-based dip. Everyone loved the fresh treat, and your waistline will thank you. Happy 4th of July!
Jeni Tackett
Nutritionist Blogger
Jeni is a registered and licensed dietitian who works at Genesis Health Systems as a Health Promotion Coordinator. She has always been passionate about a healthy lifestyle and helping others live their healthiest life.
i substitute greek yogurt plain whenever I can or decrease the mayo by half with greek yogurt I have found the weight just does not come off as easily as it once did so whatever I can do to help my husband and I is all for the good.
Greek yogurt is a great idea!! I will have to give that a try. I am sure the kids won’t notice the difference 🙂