Staying on Track Over the 4th of July Without Missing Out
Holidays and healthy habits can go together—yes, even the 4th of July! While it’s easy to feel like long weekends or celebrations might throw you off track, you don’t have to choose between enjoying yourself and honoring your goals.
Here are a few simple strategies to help you feel good and enjoy the holiday:
1. Build a Balanced Plate at BBQs
You can use the Plate Method anywhere—even at a backyard BBQ.
½ your plate = colorful veggies — think grilled zucchini, salad, or veggie skewers.
¼ plate = lean protein — like grilled chicken, burgers, or even a bunless hot dog.
¼ plate = starchy carbs — corn on the cob, baked beans, a small scoop of potato salad, or a whole grain bun.
Add a little healthy fat (think avocado or olive oil-based dressings), and you’ve got a plate that supports your energy, blood sugar balance, and metabolism.
2. Offer to Bring a Healthy Dish
This is one of the easiest ways to make sure there’s something nourishing at the table. A big summer salad, grilled veggie platter, or a protein-forward side like shrimp skewers or deviled eggs with Greek yogurt can round out any spread and help you stay on track.
3. Stay Hydrated
With heat, salty foods, and maybe a drink or two in the mix, it’s easy to get dehydrated. Aim to drink water consistently throughout the day. If plain water feels boring, try adding lemon, cucumber slices, or mint. And remember—hydration helps curb cravings, supports digestion, and keeps energy steady.
4. Don’t “Save Up” Calories
Skipping meals before a big BBQ often backfires. Instead, eat balanced meals and snacks throughout the day—especially protein-forward options—to stay ahead of hunger and make more intentional choices later.
5. Get Moving
A walk before or after the party, a game of cornhole, tossing a frisbee around—it all counts. Moving your body is a great way to support digestion and stay connected to your goals.
Bottom line: It’s not about being “perfect.” It’s about making small, intentional choices that allow you to feel good during and after the celebration.
You’ve got this—and if you need help getting back into your routine after the long weekend, I’m just a message away.
Enjoy the holiday!
