DOs and DONTs for Your July 4th BBQ

This summer I have been volunteering with the American Heart Association as the communications intern. Throughout my experience so far, I have learned a lot about the positive relationship between eating healthy foods and keeping your heart happy. It can be hard to plan good healthy meals, especially when it comes to celebrating summer holidays. Barbequing is a staple on the fourth of July. However, you do not need to ditch the healthy food mindset in order to have an enjoyable July 4th BBQ.

Make your July 4th heart healthy by following these BBQ DOs and DON’Ts –

DO: Think healthy when choosing your meals. When thinking about BBQ foods, our minds instantly go to meat. Try to substitute for your classic beef burgers by choosing lean or extra-lean burgers. Or you can try turkey or salmon burgers to give you the essential omega-3 fatty acids your body needs. You can also substitute traditional fried wings with grilled chicken breast strips!

DO: Choose your sides wisely. The sides at a BBQ are almost as important as the main course. Instead of only eating chips or fries, go for some healthy snacks instead. Make your plate colorful by including a variety of fruits and veggies. Replacing unhealthy foods with snacks like corn on the cob or veggie skewers will fill you up faster and make you feel better later. Try to have vegetables to dip instead of chips and serve salsa and bean-based dips instead of other high-calorie dips! Add some red, white, blue and more colors. Summer fruits and veggies make for great heart healthy snacks especially when people crave fresh and light foods.

DON’T: Forget about water. It is very important to remain hydrated, especially during the hot summer months. So, when you’re at a BBQ, drink as much water as possible. Also, be careful about drinking sodas and alcoholic drinks. You can still have fun while drinking in moderation. The American Heart Association recommends limiting your alcohol consumption to an average of one to two alcoholic drinks per day for men and one per day for women. Sodas are usually either full of sugar, or full of calories so, water is always the best choice. Add some flavor to your water by mixing in some fresh fruits!

DO: Add some games to your cook out! Playing yard games is a great way to have fun and stay active with your friends and family. Organize a game of corn hole or Kan Jam to keep moving. Or, cool down and play some games in the pool! Make sure your staying active while having a good time at your BBQ.