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Patriotic Diet Tips for July 4th

patriotic diet tips

Staying on your diet can be a challenge around the holidays, and July 4th is no exception. If anyone pressures you to eat foods you know you should avoid or you find it hard to resist them, stick to these patriotic diet tips.


That is, if you choose red, white, and blue foods, you may beat any temptations, enjoy healthful and delicious choices, and be patriotic at the same time. If you are hosting a BBQ or have been invited to one, be sure to include lots of these foods on your menu or bring some to the event. They are low in calories, high in nutrition, and ideal candidates for your celebration.

Red diet foods
I don’t know about you, but it’s not the 4th of July with watermelon. This fruit is a rich source of the amino acid citrulline, which is associated with lowering blood pressure and aiding erectile dysfunction.

Strawberries and cranberries are two red berries bursting with antioxidants and perfect additions to a scooped-out watermelon, along with other fruits for a sweet dessert. Be sure to include some sliced red apples!

Summer is tomato time, and no BBQ is complete without them. Rich in vitamin C as well as the antioxidant lycopene, enjoy tomato slices, grilled cherry tomatoes, salsa, or gazpacho, all great diet foods.

Don’t forget the sweet red bell peppers. These can be stuffed with chopped veggies, quinoa or barley (white foods), and herbs, or try them roasted on the grill or as part of a shish-ka-bob.

White diet foods
White button mushrooms and their larger cousins, Portobello mushrooms, are great companions with cherry tomatoes and red peppers on a skewer. These tasty fungi are not only super low in calories but also a good source of B vitamins and fiber.

Turnips are an often forgotten white vegetable, but they can be easily roasted, baked, or boiled and then mashed and served with herbs and garlic. Daikons, which are white radishes, are also candidates for shish-ka-bobs as well as additions to salads.

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My favorite white veggie is cauliflower, and you can enjoy this so many ways this July 4th: mashed, grilled, raw in salads, steamed with herbs, garlic, and onions, (two more white vegetables), and on skewers.

Jicama often doesn’t make it to the BBQ, but be sure to include it this year. Crunchy, low in calories, and a great substitute for chips when dipping in salsa or hummus. Be sure to read more about white vegetables.

Blue diet foods
Blueberries are an obvious choice, and they are so rich in antioxidants and fiber (and a great addition to a watermelon fruit bowl), they are a must. Check out the benefits of blueberries and a few recipes here.

For the next few selections, I am cheating a little and including bluish-purple foods.

Sliced purple eggplant is great on the grill and can be placed in chunks on skewers as well. Purple plums and blackberries are the closest I could come to other blue foods, and both are ideal desserts because of their vitamins, minerals, and fiber content.

Purple cabbage makes a super slaw, especially when you add grated jicama, white onions, and red bell pepper. You also might consider whipping up some purple cabbage sauerkraut!

You can stay on your diet this July 4th and every day by including lots of red, white, and blue foods on your plate and finding new ways to incorporate them into your menu.

Image courtesy of Pixabay