As we approach the holiday season, it’s hard to believe that the Fourth of July and Canada Day are just around the corner! Whether you’re celebrating Independence Day in the U.S. or Canada Day in Canada, it’s a time to gather with family and friends, enjoy outdoor activities, and indulge in delicious foods. However, you don’t have to sacrifice your health goals while celebrating! We’ve compiled some healthy holiday tips and easy-to-make healthy recipes that will help you feel great while having fun.

Here’s how you can stay balanced and energized during your celebrations:

1. Get Active with Fun Outdoor Activities

Summer is finally here, so let’s take advantage of the beautiful weather! Instead of snacking all day, plan fun physical activities like throwing around a baseball, playing cornhole, bocce, or going for a nature walk or bike ride. If you have access to a pool or lake, swimming is a perfect way to stay active.

Mindset Shift: Let’s move our bodies because we can—not because we have to! Stay active and enjoy the outdoor festivities.

2. Grill Lean Proteins & Veggies for a Healthy BBQ

The BBQ is a hallmark of summer celebrations, but you can make it healthier by choosing lean proteins like chicken, turkey burgers, fish, and veggie burgers. Make sure to grill a variety of vegetables as well—bell peppers, zucchini, portobello mushrooms, cauliflower, and asparagus are great choices that are loaded with nutrients and flavor. You’ll feel satisfied and energized!

3. Bring Healthy Snacks to Share

It’s easy to overindulge on snacks like chips and dips during a holiday gathering. But with a little planning, you can bring healthy snacks that are full of fiber and protein. Some great ideas include hummus with veggie sticks, trail mix with nuts and dried fruit, or homemade granola bars.

Portion Control Tip: Instead of mindlessly snacking from a large bowl, portion out your snacks on a plate to keep track of how much you’re eating.

Don’t forget, a fruit tray or veggie platter is always a great crowd-pleaser that is both healthy and refreshing!

4. Use Smaller Plates for Treats

One easy trick to help with portion control is to serve your favorite treats on a small plate. It helps you enjoy the flavors you love without overdoing it. Mindful eating is the key to maintaining balance while celebrating.

5. Avoid the “Save Calories” Trap

It’s tempting to skip meals leading up to the BBQ to “save” calories for later, but this often backfires and leads to overeating. Instead, eat a light meal or snack an hour before the party. This helps keep your energy levels stable and prevents overeating from hunger.

6. Mind Your Alcohol Consumption

It’s easy to enjoy a few drinks during your holiday celebrations, but remember that alcohol calories add up quickly. To keep your intake in check, swap sugary sodas for flavored seltzers or mix alcohol with calorie-free drinks like diet tonicor club soda. Some great options include vodka with soda, gin with diet tonic, or tequila with lime.

Also, consider choosing light beers, wine coolers, or hard seltzers, which are typically around 100 calories per serving.

Tip: Alternate between alcoholic beverages and non-alcoholic drinks like water or diet soda to stay hydrated and mindful of your consumption.

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Healthy Holiday Recipes to Try

Ready to eat delicious food that supports your healthy goals? Here are some easy-to-make recipes that are perfect for your Fourth of July or Canada Day celebration:

• Grilled Veggie Skewers with Lemon-Herb Marinade
• Turkey & Veggie Burgers with Avocado
• Lightened-Up Guacamole with Greek Yogurt
• Berry & Mint Salad with Honey-Lime Dressing
• Zucchini Noodles with Grilled Chicken & Pesto

These recipes will satisfy your taste buds while keeping your energy up for all the holiday fun.

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Enjoy a Healthy and Happy Holiday Weekend!

Whether you’re celebrating the Fourth of July or Canada Day, we hope these healthy holiday tips help you enjoy the festivities while staying on track with your goals. Have fun, stay active, and enjoy delicious, nutritious food!

Cheers to a healthy, fun-filled holiday celebration!