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Healthy 4th Food Ideas! | |
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Diet Buddy - Monday, July 2, 2007
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Healthy 4th Food Ideas!
Hi There Buddies...
The 4th of July is all about celebrations, parades,
fireworks and of course gatherings and cook-outs. And while
we all enjoy getting together with friends and family, it's
more than likely the foods that are barbecuing on the
grill that can be the cause of our diet slip-ups.
Oh yesss... the aroma of teriyaki chicken and sizzling
steaks or the taste of dripping butter on your corn or
baked potato can be more than enough to tempt even the
most dedicated of us dieters out there, but not to worry...
we can still enjoy our favorite summer cookouts and mouth-
watering foods with a little bit of effort and know-how.
Thanks to Emily Battaglia from Lifescript online, she'll
show us some easy ways to make our favorite meats, fish,
vegetables, fruits, side salads, and desserts a little more
nutritious, while maintaining all the goodness of a true
blue (and red and white) 4th of July celebration...
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Calling all Meatheads!
What is a 4th of July celebration without hamburgers and
hot dogs? These are always a favorite at any barbecue but
healthier options exist. While hamburger meat can be quite
healthy when you choose lean ground beef, it's the extra
condiments and buns that pack the fat punch. Try wrapping
the hamburger patty inside pieces of Romaine lettuce or
place it in a whole wheat bun to add nutrition and cut down
on the calories.
Lay off the mayonnaise, ketchup and cheese on your
hamburgers and hot dogs and opt for healthier condiment
options like mustard or fresh salsa. For a more nutritious
piece of meat that provides protein, iron and zinc, pick
cuts from the round or loin. Or for an extra healthy main
course, grill chicken or a piece of fresh fish, like salmon
or tilapia.
Squeeze fresh lemon juice on the fish and wrap it in foil
for a tender and flavorful main course.
Keep in mind that grilling hamburgers and hot dogs is
always a healthier alternative than pan frying. Grilling
your meats allows a good portion of fatty grease to drip
away from the meat, reducing the fat content even further
than pan-frying lean cuts alone.
Think Rainbow!
Summer produces the best and widest variety of fruits
and vegetables, so it's only natural that you should
incorporate these fresh, seasonal favorites into your
4th of July food menu. Grilled veggies are especially
delicious on a shich-kebob or just grilled alongside the
meat. Thread onions, tomatoes, red bell peppers, and
pineapple chunks onto the metal or wooden skewers.
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You can marinate the veggies in olive oil infused with
garlic and onion before grilling to add flavor. Favorite
summer grilled veggies include asparagus, zucchini and
eggplant.
For a tasty corn on the cob minus the butter, mix olive
oil, fresh lime juice and chili powder into a plastic bag,
add the grilled corn on the cob, shake well to coat, and
serve hot. For fruit, try grilling peaches, pineapple or
even plums right on the barbecue, or just toss together a
cool and refreshing fruit salad.
Simple and Sumptuous Sides!
Potato salad, macaroni salad and coleslaw are classically
drenched in mayonnaise, especially if they're store-bought.
For a healthier 4th of July side dish, make a homemade
pasta salad with low-calorie Italian dressing or olive
oil and a splash of vinegar and herbs.
Mix with feta cheese, onions, broccoli, and bell peppers.
Instead of mayonnaise as the base of a potato or macaroni
salad or coleslaw, substitute fat-free plain yogurt and
Dijon mustard for a low-fat salad dressing.
Throw together a quick and easy fruit salad using fresh
chunks of pineapple, strawberries, grapes, honeydews, and
cantaloupes and sprinkle coconut flakes and raisins on top.
Toss a salad with spinach leaves and a summer mix, and
top with carrots, cucumbers, tomatoes and a homemade
vinaigrette dressing.
Suckers for Sauce!
Beware of barbecue sauces and their high amounts of sugars
and molasses. Think before soaking your chicken in teriyaki
sauce because it is high in sugar and sodium. For a
healthier marinade, stick with a blend of herbs, spices,
olive oil, and red wine vinegar or fresh lemon juice as
the base. Look for a marinade with no chemicals or preser-
vatives added and be conscious of the amount of sodium it
contains.
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Delightful Desserts!
Does Cool Whip always seem to star in your 4th of July
food finale? For more nutritious desserts, incorporate
fresh fruits into your pies, pastries and cakes. To
bring out the patriot in anyone, top angel food cake
with fresh strawberries or red Jell-O with fresh blue-
berries and Cool Whip Lite. If you don't feel like baking
anything, slice up fresh juicy watermelons and watch the
guests devour this party favorite.
~
It isn't that difficult to substitute the foods we eat with
healthier and lighter versions. With all the different
products available to us now, foods can be just as sizzling
and tasty as always, with less sodium, less fat and
less calories, which is good for our heart, our body and
our scale.
Did You Know ???
* It is estimated that there were 2.5 million people living
in the colonies in July 1776.
* The projected number of U.S. residents will be 302
million by July 4, 2007.
* The estimated amount of hot dogs eaten by Americans on
the 4th of July is 150 million.
* There is a 49% chance that the beans on an American
plate for a 4th of July picnic came from North Dakota or
Michigan.
* There is a 60 % chance that the corn on the cob eaten
by an American for a 4th of July picnic came from
California, Florida, Georgia or New York.
* One-half of the potatoes made for chips or salad at an
Independence Day cookout were grown in Idaho or
Washington.
* The fireworks imported from China into the United States
were valued at $216 million, in 2006.
Have a great and safe 4th of July everyone !!!
Note*
In last weeks column there was a spellcheck error:
15. Breakstone's and Knudsen LiveActive Cottage Cheese...
Get the same benefits of probiotic yogurt - without the
yogurt. This is the first cottage cheese product to contain
INULIN, (NOT insulin) - a prebiotic soluble fiber that
serves as a food source for the good bacteria in your
digestive system and helps relieve bloating, gas, and
irritability. Some studies have shown that inulin may also
help your body absorb calcium better.
Per serving - 90 cal, 2 g fat, 380 mg sodium
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
****
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