There's no doubt there will be plenty of food at every feast on Wednesday for the Fourth of July, but you don't have to watch your diet blow up like a firecracker. Just do the "holiday picnic swap."
You can start by swapping enriched, white hamburger and hot dog buns for whole-grain, and then switch out that ground-beef burger for a lower fat, lower calorie black bean burger.
Next, chuck the potato salad, and instead, go for fruit salad, and consider snacking on hummus and baked chips instead of fried foods.
"You know, a lot of times people will bring the old standard chip dip or ranch dressing, and those are really high in fat, saturated fat, and cholesterol," said Amy Jamieson-Petonic, a registered dietitian. "A much healthier swap would be to use a hummus, or make your own hummus. It's super easy. Blend some chick peas, blend them up with some extra-virgin olive oil and some lemon, and it's fabulous."
Finally, save mega calories by swapping out your soda for water or unsweetened tea.
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