Healthy Alternatives for July 4th Cookout

July 1, 2021

It’s hard to avoid some of the tried and true July 4th staples at your USA themed cookout. Don’t worry! You can still indulge and get into the patriotic spirit by swapping out some of the less healthy options for something just as satisfying. Sports dietitian, Kaylee Jacks, with Texas Health Sports Medicine, breaks down some “eat this, not that” options so you can stick to your nutrition plan – even when the holidays are upon us.


Eat this: Grilled Chicken
Not that: Hot Dog
Why: Grilled chicken is a great source of lean protein and has less saturated fat than hot dogs.


Eat this: Sirloin Steak
Not that: Prime Rib
Why: Sirloin is one of the leaner cuts of steak with less saturated fat and calories than the same amount of prime rib.


Eat this: Whole Grain Bun 
Not that: White bun
Why: Whole grain buns are nutrient rich containing more protein, fiber, vitamins and minerals than white buns that are made from refined grains.


Eat this: Mixed Fruit
Not that: Chips
Why: Mixed fruit is a sweet nutrient rich side item filled with vitamins, minerals and antioxidants. Fruits also have a high water content that can help keep you hydrated during the hot summer holiday.


Eat this: Grilled Vegatables
Not that: Potato Salad
Why: Grilled vegetables are nutrient rich and contain much less calories and saturated fat than potato salad.


Eat this: Red, White and Blue Yogurt Parfait
Not that: Red, White and Blue Cake
Why: Strawberries and blueberries mixed in nonfat Greek yogurt is a healthy alternative for a festive treat, providing more nutrients and less added sugar and saturated fat than baked goods and cream based desserts.


Eat this: Water with berries
Not that: Slush
Why: Stay hydrated! Adding berries into your water creates a refreshing, festive, and healthy beverage with less sugar and calories than a slushy.


You leave it all on the field; we take it to the next step. Sports science and health are key for an athlete’s development, and our collaboration with Texas Health Sports Medicine means you have access to the best in the fields that matter most.


Trying to take your game to the next level or simply live a healthier lifestyle and meet your fitness goals?  Proper sports nutrition needs to be part of your game plan. Contact Kaylee Jacks, Sports Dietitian for Texas Health Sports Medicine to help put together a comprehensive nutrition plan through a myriad of sports nutrition services. 

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