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The week of 4th of July is upon us, and that means cookouts and celebrations. How do you continue to eat smart at a potluck? Or when there is an apple pie staring at you? Here are a few tips (and healthy 4th of July recipes!).

1. Don’t go to the cookout, potluck, or party starving. Eat your normal meals throughout the day and have a filling snack before leaving such as an apple with peanut butter or Greek yogurt with fruit. That way, when you get to the party it will be much easier to control how much and what you consume.
2. Bring your own healthy dish. You know there will be at least one thing you can confidently put on your plate if you bring a healthy option. And others will appreciate it too!
3. Survey the all of the food first. Before diving into the buffet line, scan all of your options and plan ahead. You will be able to see your Aunt’s famous chicken is at the end of the table so you’ll know to skip the other meats that come before it.
4. Fill half your plate with fruits and vegetables. The majority of your plate should be fruits and vegetables and by putting these items on your plate first, you are less tempted to leave them out “on accident”. A salad makes this part easy, just throw it on there!
5. Determine what is calorie worthy. The most important step of them all. Don’t deprive yourself of your favorite 4th of July dish such as Grandma’s mac and cheese she only makes once a year. Just determine which once-a-year dishes (and dessert) is calorie worthy and take a small amount. You’re more likely to savor the small bites instead of woofing down a large portion mindlessly.
6. Don’t feel like you have to put something on your plate just because it is there. Someone else’s favorite dish on the buffet might not be your favorite dish, and vis versa. Again, determine if it is calorie worthy before reaching for it out of habit or obligation. If you try a bite of something and don’t care for it, throw the rest out and save the calories for something you enjoy.
7. Sit away from the food table. Enjoy the company and sit facing away from the food. When you are finished, put your napkin over your plate and focus on the conversation instead. You are there for the people!
8. Be mindful of what you are drinking. Drinks can be a hidden culprit of sugar. Lots of sugar. Choose water or jazz it up with a splash of juice, fresh fruit or cucumber, or sparkling water.

Here are a few of our favorite 4th of July recipes.

For more, visit our Pinterest page where we have a whole board full of them: Healthy 4th of July Recipes.

Strawberry Quinoa Salad

Patriotic Chocolate Covered Strawberries

Grilled Cilantro-Lime Sweet Potatoes

Frozen Banana Popsicles

Red White and Blue Salad

Lighter Lemon Squares

Coconut Water and Fresh Berry Popsicles

Slow Cooker BBQ Chicken

Watermelon On a Stick

Blueberry Margarita

What is better than a warm summer night than cooking out on the grill?  Grilled chicken and fish are delicious and your healthy vegetables can be grilled right alongside them!  There is no need to dirty extra dishes on the stove or oven.  Just throw everything on the grill!

One of many great things about grilling vegetables is that they are done in a snap.  Potatoes take about 12-15 minutes to cook on the grill, while less dense vegetables like broccoli, snap peas, summer squash, bell peppers, onions, mushrooms, and corn take just 5-7 minutes, depending on how tender you like them.

The best thing about grilled vegetables is that they are delicious!  The slight charring brings out the sweetness and adds a nice smoky flavor.

Marinades are key to delicious grilled vegetables, as they add moisture and flavor.

Steps for marinating vegetables:

1. Chop vegetables to desired thickness and put in bowl.
2. Pour marinade over vegetables and stir to coat evenly.
3. Marinade vegetables for 30 minutes before grilling.

Here are a few to try depending on the overall flavor profile of your meal:

Lemon Soy Ginger

½ cup olive oil

½ cup fresh lemon juice

½ cup low-sodium soy sauce

1 clove garlic, crushed

1-inch piece of ginger, peeled and minced

Balsamic Dijon Vinaigrette

½ cup olive oil

½ cup balsamic vinegar

1 ½ tablespoon Dijon mustard

Salt and pepper to taste

Sherry Vinaigrette

½ cup sherry vinegar

3 teaspoons Dijon mustard

¾ cup olive oil

Chili Lime Vinaigrette

6 tablespoons vegetable oil (canola, grapeseed, or sunflower seed)

6 tablespoons white-wine vinegar

1-3 tablespoon jalapeno, finely chopped (can add more or less based on personal taste)

1-3 tablespoons finely chopped fresh mint leaves

Juice and zest of 3 limes

1 tablespoon sugar

⅛ teaspoon cayenne pepper

Salt and pepper to taste

Try these four different ways to grill your vegetables:

1. Use a grill basket. Line the basket with aluminum foil to prevent drippings from the marinade.  If you do not have a grill basket, fold a 24-inch long piece of heavy-duty foil in half and fold up and crimp the edges to create a lip and prevent spilling.
2. Make kabobs. Cut the vegetables into thick, chunky pieces so that they stay on the skewer.  Smaller vegetables like cherry tomatoes work well on kabobs.  Pineapples also work well on skewers and are delicious on the grill.  When grilling both meat and vegetables at the same time, make separate skewers for each, as the vegetables do not take as long to cook and will need to come off first.
3. Wrap in a foil packet. Use a 24-inch long piece of foil and fold in half.  Open the foil and on one-half arrange thinly sliced vegetables in a single layer, slightly overlapping.  Once you have assembled the vegetables, fold the foil in half over top of the vegetables.  Fold over and pinch the edges of the bottom and top together to create a tight seal.  Close the grill and cook until the vegetables are tender.  Use caution while opening, as the steam is HOT.
4. Put directly on the grill. Cut into thin, long pieces so that the vegetables do not fall through the grates. Try to cut your vegetables the same size so that they will cook uniformly.  Also, keeping vegetables thin will maximize the amount of surface area in contact with the heat allowing them to cook quickly and to get that crispy outside.  Corn, either shucked or unshucked, cooks well on the grill.  If you choose to shuck the corn, just lightly brush with some olive oil and a little salt.