When the 4th of July rolls around each summer, BBQ ingredients and red, white, and blue desserts can start to pop up all around us. At the grocery store, at work, and especially during summer cook-outs, the 4th of July party food ideas aren’t always the healthiest. We’ve made a handy chart so you and your family and friends can make easy, healthy swaps when it comes to summer BBQs and 4th of July recipes.
Trade Hot Dogs for Turkey Dogs
Frankly, hot dogs are pretty bad for you. The typical pork hot dog with a bun, ketchup, and mustard has 919 mg of salt. The World Health Organization recommends consuming less than 5 grams of sodium per day. Doctors are also concerned about the nitrates found in hot dogs, which are linked to cancer. We recommend giving turkey dogs a try. Though still relatively high in sodium, turkey dogs have around half the amount as regular hot dogs. They also have about a quarter of the fat content, and no risk of consuming nitrates.
Opt for Water Over Soda
Soda is harmful to our teeth for a variety of reasons, including the high amount of sugar. American Heart Association recommends men don’t exceed 150 calories from sugar a day and 100 calories from sugar for women. One 12-ounce can of soda can have 120.
By choosing water over soda, you’re making the better choice for your oral health. The cavity-causing bacteria in our mouths love to eat sugar. The more we give them, the more acid those bacteria excrete onto our teeth. That acid causes cavities and tooth decay. Try to limit soda consumption whenever possible, and rinse with water after. Do it for your teeth!
Why Take Corn Off the Cob
If you’ve had any dental work done (and especially if you’re currently wearing braces), corn on the cob is not your friend. Biting down on the corn cob can crack fillings and sealants, damage orthodontia, and compromise dentures. Even if your teeth aren’t at risk, multiple guests’ teeth may be. Slice the corn off the cob and save everyone a trip to the dentist or orthodontist.
A Healthier Potato Salad
Traditional potato salad recipes can have as many as 360 calories and over 20 grams of fat in one cup. Swap mayo for plain Greek yogurt and a dash of olive oil for a creamy texture everyone will love. Plus, no one will miss those calories you cut out.
Hidden Sugar in Baked Beans
We don’t usually think of baked beans as an unhealthy 4th of July staple. But, some brands can be packed with added sugar and sodium if we’re not reading the can’s label closely. Half a cup of traditional baked beans can have around 15 grams of sugar including high-fructose corn syrup, as well as pure fat for flavor. Make homemade baked beans a healthier way: use no-salt-added tomato sauce and leave out that half-pound of bacon or salt pork. Use pinto or cannellini beans, Dijon mustard, maple syrup for sweetness, and your favorite seasonings. This can cut down the sodium by 40%.
Looking for healthier recommendations for your diet? Check out:
*Updated June 2021
