Like many holidays in the United States, the Fourth of July focuses on food. One could argue that food is the main attraction, besides the fireworks of course. For the most part, the food is unhealthy. Attending a Fourth of July barbecue is like going to a place that is designed to make you feel sluggish and bloated. Healthy habits take a backseat when you are faced with the incredible spread of sodium, unhealthy fats, and sugar. 

If you take a small amount of time to plan and make mindful choices, you can enjoy a flavorful and nutritious Fourth of July celebration. Continue reading to learn about six tips to help you eat healthy at that festive holiday barbecue/cookout.

Opt For Lean Proteins

It’s not uncommon to see hot dogs and burgers sizzling on the grill at a Fourth of July celebration. These meats tend to be high in saturated fats, which do not support heart health. If you can, opt for leaner protein options, such as boneless, skinless chicken breasts, wild caught fish, or turkey. Marinate your leaner proteins with herbs, spices, and a touch of citrus before grilling to enhance the flavor without adding excess calories. 

Be Mindful Of Condiments

Why do people love ketchup so much? Well, it contains tons of sugar and added flavors that make it highly addictive. Condiments are notoriously rich in unhealthy fats, hydrogenated oils, preservatives, added sugars, and excess sodium. Try not to drown your food in ketchup and mayonnaise-based sauces. Instead, create lighter options with Greek yogurt or olive oil-based dressings. Homemade salsas and marinades are also great condiment alternatives. 

Plan Ahead And Try To Be Mindful

Before you attend the Fourth of July hoorah, or any holiday shindig for that matter take a moment to plan your eating strategy. The plan should also include what you will eat prior to arriving at the party. Begin your day with a fruit and vegetable smoothie or chia pudding. If possible, enjoy a big salad for lunch, but make sure it has a lot of filling ingredients, such as avocados. The last thing you want to do is eat light all day and show up to the party with a ravenous hunger. When you are mindful of your hunger levels, you can make better, healthier choices and prevent overeating. Take time to focus on flavors and enjoy textures of the food at the party. 

Load Up On Fruits And Vegetables

Worried about having a fruit or vegetable option if you are attending a party? Bring a fruit or vegetable dish, or both! Bringing a dish such as this ensures that you’ll have something healthy to enjoy. The goal should be to make fruits and vegetables the stars of your plate. In fact, two-thirds of your plate should consist of fruits and vegetables. Consider serving a fruit platter, vegetable tray with hummus, or a nutritious and colorful salad with a homemade dressing.

Stay Hydrated

It is very easy to forget about hydration at a Fourth of July event. The music is playing, the vibes are great, the company is impeccable, and the food keeps you coming back for more. Add the summer heat to the equation and you have a recipe for dehydration, especially if you are drinking alcohol. Keep in mind that in addition to drinking water, you can eat water-rich fruits and vegetables to aid hydration efforts. Watermelon, cucumber, cantaloupe, apples, and other options are rich in water. Drink your water, but eat it, too! Should you decide to consume alcohol, do so in moderation and make sure that you drink water between each alcoholic beverage you enjoy. 

Portion Control

With a wide variety of food options available to you in a buffet-like setting, it can be difficult not to overindulge. Depending on who you talk to, overindulging is the name of the game! Let’s try to break free from that way of thinking this year, though. Fill your plate with a balanced mix of lean proteins, vegetables, and whole grains. Additionally, avoid going back for seconds and listen to your body’s hunger cues to prevent overeating.

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Kraft Heinz, a food manufacturing giant, will remove all artificial dyes from its brands in 2027. This comes in response to Secretary Robert F. Kennedy Jr.’s scrutiny on synthetic dyes. It was only a couple months ago that U.S. Health officials urged food manufacturers to phase out petroleum-based artificial colors in the nation’s food supply. Now, it seems that food makers are moving in the right direction. 

Kraft Heinz is the maker of Heinz ketchup, Kraft Mac & Cheese, Jell-O, Capri-Sun, and other brands. Kraft Heinz made a recent claim that almost 90% of its U.S. products are currently free of food, drug, and cosmetic colors. Pedro Navio, Kraft Heinz’s North America president, stated, “The vast majority of our products use natural or no colors, and we’ve been on a journey to reduce our use of (artificial) colors across the remainder of our portfolio.” The products that still contain dyes will be removed by the end of 2027. It should be noted that the company removed artificial colors from Kraft Mac & Cheese in 2016.

A Step In The Right Direction

The call for the removal of artificial dyes from food products is not recent news. Many studies have cited that these dyes can cause neurobehavioral problems, such as hyperactivity and attention issues, in some children. The Food and Drug Administration (FDA) has maintained that the approved list of dyes are safe and that the total evidence indicates that most children have no adverse effects after consuming foods that contain them. 

Currently, the FDA allows 36 food color additives, including eight synthetic dyes. In January of this year, the agency announced that Red No. 3 would be banned in food by 2027 because it caused cancer in laboratory tests. Red No. 3 is common in foods such as cakes, candies, and even some medications. 

The unfortunate reality is that artificial dyes are widely used in U.S. foods. Europe and Canada require synthetic colors to carry warning labels, so they mostly use natural substitutes. California and West Virginia, however, have already passed laws that restrict the use of artificial colors in foods. And U.S. food manufacturers are already reformulating their foods. Instead of synthetic dyes, food makers can use natural hues made from algae, beets, and crushed insects and pigments from radishes, red cabbage, and purple sweet potatoes. 

More Companies Will Follow Suit

After Kraft Heinz’s announcement, General Mills soon followed suit. General Mills makes cereals such as Cinnamon Toast Crunch, Trix, Cheerios, and other brands like Pillsbury, Yoplait, and Nature Valley. It announced that it planned to remove certified colors from all of its U.S. cereals and K-12 foods by summer 2026, and out of all products by 2027. General Mills also issued a statement saying that 85% of its retail products do not contain these artificial colors. 

The transition to use healthier alternatives to synthetic food dyes is partially to retain customers. According to Kraft Heinz, both Lunchables and Capri-Sun have fallen out of favor with customers who want healthier food options. The company’s sales dropped 6.4% last quarter. Just last month, the company claimed to be evaluating strategic changes and potential transactions. Lastly, Kraft Heinz recently sold off Planters and its U.S. cheese business in order to simplify its business. Analysts believe that that announcement is a signal that the company may unload other brands or seek to merge with a rival. 

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The thought of leaving sugar behind is potentially the scariest thing on planet earth. While that may sound very overdramatic, which it is, most people cannot function without sugar. In fact, living life sugar-free may not even be a life worth living, in the eyes of some people. Chronically overdoing it with the sweet stuff can lead to some major health complications, though. 

If you don’t keep track of your sugar intake, you can increase your risk of heart disease and type 2 diabetes. That said, keeping your sugar in check is easier said than done. For optimal metabolic health, you need specific strategies that can help you monitor sugar intake. But before we get to that, it’s important to understand the difference between added sugars and natural sugars. 

Added vs. Natural Sugars

Natural sugars exist, you guessed it, naturally in foods. Fructose in fruit, for example, is a natural sugar, and it is often accompanied by the fiber, vitamins, antioxidants, and minerals in fruit. Added sugars, on the other hand, do not exist naturally and food manufacturers add them during food preparation. Sugar packets, honey, corn syrup, high fructose corn syrup, and more are all forms of added sugars. Not only are added sugars devoid of nutritional properties, but they are also calorically dense. 

When you overdo it with added sugars, you increase your risk of cardiovascular problems and type 2 diabetes. Soft drinks, cocktails, condiments, snacks, and processed foods are common sources of added sugars, and chronic consumption of those foods can complicate your health even more. Fortunately, there are things you can do to help control your sugar intake on a regular basis. 

Enjoy Fruit, But Don’t Make It Your Whole Meal

You don’t need to be afraid of fruit, but you don’t want it to make up an entire meal. An acai bowl, which is seemingly healthy, can contain 95 grams of sugar. Most of those sugars are natural, but 95 grams of any type of sugar in one sitting is quite a lot. Smoothies are another great way to consume a diverse mix of nutrients, but you want a solid mix of fruits and vegetables. Ideally choose low-sugar fruits like berries, a half of a banana, and some greens like spinach or kale. Don’t add sweetened juices or nut milks, either! Opt for water or unsweetened non-dairy milks for your liquids. 

Minimize Or Skip Sugar-Free Foods

People see “sugar-free” on food packaging and think that they are healthier. Sugar-free foods may help you cut back on calories, but chronic consumption of sugar-free foods can interfere with glucose metabolism. Those foods also negatively affect gut microbiome and can increase sugar cravings. Sugar-free foods make you less satisfied and cause you to want more of that food. Just remember that a little bit of the real deal sugar is better than the artificial stuff. 

Always Check Nutrition Labels

Although you don’t have to count every single gram of added sugar you consume, you should have a reference or the max amount you should consume daily. That is why reading nutrition labels can be very helpful in your health journey. If your packet of blueberry yogurt contains 22 grams of added sugar, that provides you with most of your added sugar count for the day. Look out for foods with five to six grams of added sugars per serving. Some days you may consume 20 grams of added sugars, while other days may amount to 27 grams of added sugar. That is completely acceptable, but just try your best to focus on more wholesome foods that are naturally sweet. 

Omit Sugary Condiments 

Condiments like ketchup, salad dressings, and other sauces contain more added sugars than you realize. Pasta sauce is another sneaky source of both sugar and sodium. Tomatoes are naturally sweet, so tomato sauce will have about four to five grams of natural sugars per serving. Tomatoes are also very acidic, so most brands add extra sugar to balance that acidity. Try to choose natural ketchup brands, or varieties that contain zero added sugars to help you control sugar intake. 

Avoid Drinking Your Sugars

Although a cold can of cola is undeniably delicious, it is just as undeniably terrible for you. Sugar-sweetened beverages are some of the leaded sources of added sugars in the American diet. A 17-ounce can of Coke contains about 55 grams of added sugars per bottle, which is more than twice the amount of added sugars that you should consume daily. Juices, sodas, energy drinks, and sweetened coffees and teas all fall under the sugar-sweetened beverage umbrella. If you start your day with a flavored coffee, consider making your own coffee and adding less sugary creamers or sugar. A venti vanilla latte from Starbucks can serve up to 35 grams of sugars!

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Harissa is a North African red chile paste or sauce made from several simple ingredients. The paste generally includes olive oil, red chiles (such as Fresnos), garlic, and several warm spices. Harissa is tangy, smoky, slightly sweet, and just spicy enough to wake up your taste buds. Fret not, friends, this sauce will not leave you breathing fire. You can use it as a dip or condiment/sauce on many Mediterranean recipes.

Some people refer to harissa as the ketchup of North Africa and the Middle East. Comparing harissa to ketchup doesn’t do the slightly spicy sauce justice, though. Harissa sauce is much more complex in flavor and doesn’t contain all the preservatives, dyes, sodium, and added sugars that ketchup has. Although you can easily find harissa in jarred form at many grocery stores, it’s so much better when you make it from scratch. Since the recipe only requires the ingredients and a food processor, we encourage you to don your culinary hat and make this yourself.

Each batch of homemade harissa will differ because people tend to use different chiles. Some people use chiles that are not as spicy, while others enjoy a little kick to their harissa, so they use spicier chiles. Generally, though, harissa sauce calls for red chiles and you can add more or less depending on your spice tolerance.

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Everyone needs to pay closer attention to their intake of added sugars. So many foods have sneaky names for sugars, and the average person doesn’t read nutrition labels properly. The Centers for Disease Control and Prevention (CDC) found that the average American adult consumes 17 teaspoons of sugar per day. Health experts suggest that adult women only consume up to 6 teaspoons of added sugars per day and that adult men consume up to 9 teaspoons per day. 

It would be better, of course, to avoid as many added sugars as possible, but that is hard to do if you follow the Standard American Diet. The reason for that is because research indicates that adults who consume excess sugar increase their risk of dying from cardiovascular disease. One study found that people whose diet included 25% sugar were twice as likely to die from heart disease as those who ate less than 10% sugar. Excess sugar intake can also lead to weight gain, tooth decay, diabetes, and high triglyceride levels. 

Most people know to cut out sodas, sweet teas, and cookies and cakes to reduce sugar intake. They may not be aware of other sneaky sources of sugar, which is what this article aims to point out. Avoid the following sources of added sugars if you want to reduce your sugar intake. 

Plant-Based Milks

Dairy-free milk alternatives are more popular than ever, and people automatically think that they are healthy beverage options. The reality is that many plant-based milks contain preservatives, thickening agents, and added sugars, even if the label says “no added sugars.” If you are trying to avoid added sugars, make sure to purchase “unsweetened” varieties, and always check the ingredient list. 

Bacon

Sodium-rich foods like bacon tend to have added sugars. The reason for this is because added sugars give a little boost to the flavor profile. The bacon that you see in grocery store coolers has sweeteners added to it. It is possible to purchase bacon that doesn’t have any added sugars, but you have to pay attention to the ingredient list just to be sure. 

Bottle Smoothies

Seemingly healthy options, especially if the color is green, bottled smoothies can be very unhealthy. Unless smoothies come straight out of your blender or the blender of a fresh-pressed juice and smoothie establishment, smoothies are probably overflowing with sugar. Bottled smoothies rarely have satiating macronutrients and antioxidants because they contain fruit juice concentrates and purees that contain syrups to enhance the flavor. That’s why you should make your own smoothies with fresh ingredients. 

Peanut Butter

It may be the spread you crave on a sandwich or the spread that adds protein to your smoothie, but peanut butter can drastically increase your sugar intake. If peanut butter is flavored with cinnamon, chocolate, or honey, forget about it. Two spoonfuls of peanut butter can have more sugar than two Chips Ahoy Cookies. You don’t have to avoid peanut butter; rather, you just have to choose healthy, natural peanut butter that doesn’t contain added sugars. 

Dried Fruit

Dried fruit can be a great snack and it often contains lots of fiber. The sad reality is that a lot of dried fruit contains preservatives like sulfur dioxide and added sugars. Dried fruit is naturally sweet without the addition of added sugars, which manufacturers sometimes coat dried-up pieces in. Cranberries are very low in sugar compared to other fruits, but dried varieties often contain cane sugar to make them more palatable. Choose the varieties that don’t contain added sugars and you can still enjoy them as healthy snacks. 

Barbecue Sauce

One study found that a tablespoon of barbecue sauce can have 1.5 teaspoons of added sugars. That means that half the serving size of barbecue sauce is made up of added sugars. Similar to ketchup, this sugar-laded condiment always tends to have some sugar. In fact, it is very difficult to find barbecue sauce that is completely free of added sugars. Do your best to compare nutrition labels and choose the healthiest one you can. 

Marinara Sauce

Be mindful of the refined carbohydrates in packaged pasta and the sugar in bottled marinara sauce. These sauce jars tend to contain excess sodium and added sugars. If you can, purchase a sauce that doesn’t contain any sweeteners, artificial or natural. Buy organic canned tomatoes that don’t have added sodium.

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As a cleanser, you want to be able to enjoy certain foods. While the raw food diet is limiting, there are ways to create classic dishes you know and love. Take these dehydrated jicama fries, for instance. They are absolutely fantastic and you may even take them with you into life after cleansing.

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This raw ketchup is the perfect condiment for anyone on a raw diet. Whether you need a dip for some dehydrated fries or a spread on a raw wrap, this ketchup will come in handy!

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