Are you preparing for the 4th of July already? Let’s start with a little bit of the history of why we celebrate Independence Day in the USA. I am originally from Germany, and observing the 4th of July is new to me. I love the BBQs and fireworks but initially did not know much about this holiday. There are 3 easy ways how not to blow your diet on the 4th of July or any other holiday!

Why do we celebrate Independence Day?

The Fourth of July—also known as Independence Day, has been a federal holiday in the United States since 1941, but the tradition of Independence Day celebrations goes back to the 18th century and the American Revolution. On July 2nd, 1776, the Continental Congress voted in favor of independence, and two days later, delegates from the 13 colonies adopted the Declaration of Independence, a historic document drafted by Thomas Jefferson. From 1776 to the present day, July 4th has been celebrated as the birth of American independence, with festivities ranging from fireworks, parades, and concerts to more casual family gatherings and barbecues. (Wikipedia)

people holiding sparklers - 3 ways how not to blow your diet in one day

I used to live on a street where every 4th of July the parents and kids got together and paraded around our block. The kids’ bikes and tricycles were decorated with streamers and tinseled in red, white, and blue. It was a festive sight to see, and everyone was so proud to be part of the parade. I wish I could show you a picture of all of us, but you can imagine it, I am sure.

3 Easy Ways How Not To Blow Your Diet On The 4th of July

Now it’s time to plan the BBQ

Most of us enjoy some hamburgers, hot dogs, creamy potato salad, and maybe some vegetables on the side, and then there are the desserts we can’t resist.

Can you picture the tables loaded with yummy foods all made with love and mayonnaise?

You don’t have to blow your entire diet in just one day. Choose the things you would regularly eat and a little of the “forbidden” foods that are not on your diet.

Simple steps to eat a little bit better:

1 – Grill lots of vegetables

That’s a fantastic way to get in your three servings of vegetables a day. Sprinkle on a little olive oil and fill our plate mostly with those mixed vegetables.

Grilling vegetables can bring out their natural sweetness and adds a delicious smoky flavor. Here’s a basic guide on how to do it:

Preparation: Choose your favorite vegetables. Bell peppers, zucchini, eggplant, mushrooms, asparagus, and corn on the cob are particularly good for grilling. Wash and cut them into sizes that will cook evenly and won’t fall through the grill grates.
Marinate: While not always necessary, you can marinate the vegetables to add extra flavor. A simple marinade can consist of olive oil, garlic, salt, pepper, and herbs like rosemary or thyme. Allow the vegetables to marinate for at least 30 minutes before grilling.
Preheat the Grill: Preheat it to medium-high heat, whether you’re using a charcoal or gas grill.
Grill the Vegetables: Place the vegetables on the grill. Cook times will vary depending on the type and size of the vegetables. As a general guide, softer vegetables like bell peppers or zucchini take less time (about 3-5 minutes per side), while denser vegetables like corn or potatoes take longer (about 10-15 minutes). Be sure to turn the vegetables occasionally for even cooking.
Check for Doneness: Vegetables should be tender and show some grill marks. Some vegetables, like bell peppers, may also have a slightly charred skin.
Serve: Once done, remove the vegetables from the grill and serve them immediately. They can be enjoyed as is, or with a squeeze of lemon or a drizzle of balsamic glaze.

Remember, the key to great grilled vegetables is to keep a close eye on them while cooking to prevent burning. Enjoy your healthy and delicious grilled veggies!

2 – Make Kebabs with chicken and vegetables mixed

Or throw your vegetables together with some chicken or beef pieces. Putting them on skewers will make portion control easier. You can involve the whole family in helping to skewer the food.

3 – Mix berries with a small amount of ice cream

Choose mostly fruit and top it off with some ice cream (but just a little) If you crave the traditional cake, take just a little and add more fruit on the side.

As you know, I am not the chef in our house and usually do the cleanup work. I love cleaning up (I can see you smile) and keeping everything in order. I know, so German.

I know my tips are simple, but they work, and if you are the person in charge of preparing the dishes for the BBQ, you might want some more ideas. So I googled the healthier version and my favorite recipes and added them to this blog for you to perhaps try out.