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It’s hard to celebrate the 4th of July without attending a BBQ or picnic. Have fun with your friends armed with some strategies to help prevent busting your diet.

• Small Plate – Research has shown that people who choose smaller plates eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from the salad table or the dessert tray.
• Healthy First – Even though the chips and dip are calling your name, eat the salad and grilled veggies first. Then you won’t be as hungry and overdo it on the high-calorie goodies.
• Go Lean – Sometimes it’s hard to deprive yourself the burgers and steaks from the grill. Try using lean meats to keep the calorie intake to a minimum. For burgers, go for 95% lean, and for steaks, the leanest cuts tend to be top sirloin, top round or T-Bone. Plus, skinless chicken breasts have about 30% less calories than chicken breasts with the skin left on.
• Healthy Fillers – I sometimes like to disguise healthy food. I’ll add diced vegetables to my potato salad for extra flavour and crunch. It not only makes the dish more healthy – but it makes it more filling too. Try using low-fat mayo and mustard in these types of creamy salads to help keep the calories down.
• Forkfull Of Dressing – An obvious way to keep your calorie intake down is to choose vinaigrette dressings instead of creamy dressings on your salad. However, if you must have your dose of thick ranch dressing – try forking it, instead of pouring it on your salad. Put the salad dressing on the side, then dip your fork into the dressing and then stab your vegetables onto the fork. You’ll find you get dressing in every mouthful, but only end up using a tiny amount.
• Alcohol – We all love a summery cocktail as a refreshment. However, often some can have more calories than a fast food hamburger. If you’d like to imbibe, try choosing a glass of wine or a light beer instead of the daiquiri or margarita.
• Dessert – Some of us have a serious sweet tooth. Watermelon and fruit salads are a great way to sate the sugar cravings without busting your diet.
• Move – You can’t eat if you’re moving. Join in with a game of frisbee. Or chat with friends. You can’t talk if you’re mouth’s full!

Hopefully some of these ideas will help keep you on your healthy eating path. Have a great holiday week!