Healthy Twists On Traditional Fourth Of July Calorie Bombs

Fourth of July celebrations can make us feel like it's practically an American obligation to enjoy the outdoors, fireworks and, of course, delicious food. And when it comes to this patriotic holiday, tradition is everything.

As early as 1777, large dinners were being organized in Philadelphia to celebrate the one year anniversary of American independence. During the years that followed, Fourth of July celebrations only grew, evolving into a mix of public and private celebrations -- often conducted outdoors. On July 9, 1812 The Maryland Gazette recounted “a handsome dinner prepared by Mr. Isaac Parker, on the College [St. John’s] Green, under the shade of that majestic Poplar.”

Although we might not mark our community events by specific trees, most of us certainly get into the Fourth of July spirit with an outdoor celebration (or two) in the company of friends and family. If you are focused on eating well, though, Independence Day can be a minefield of sodium, fat and calories, served up on an American flag plate. However, you can have your (red, white and blue) cake and eat it too -- by making healthy choices.

We turned to the experts to put together a list of some Fourth of July classics, each with a healthful twist. Check out these ideas to get inspired for the long holiday weekend.

1 of 8

Burgers And Hot Dogs

1 of 9

First Slide

Previous Slide

@

Burgers and hot dogs seem to be present at any bonafide Fourth of July cookout. Librarian Ameritus at American University, James Heintze, told The Huffington Post that our modern BBQ is steeped in history. "The foods that were served [at early Fourth of July celebrations] depended on what was available locally. Up in New York and Boston, barbecue grilling was very popular ... around 1810 they were already barbecuing large amounts of beef and pork." Unfortunately, many pre-prepared hot dogs and hamburgers aren't very healthy. An average ground beef patty contains 230 calories and around 16 grams of fat. Roberta Larson Duyff, registered dietician and author of "American Dietetic Association Complete Food and Nutrition Guide," says that the key to making these dishes healthier is simply looking for leaner options -- and avoiding unnecessarily fattening toppings. Simple Suggestions: 1) If you want to stick with beef hot dogs and burgers always look for lean meat -- at least 90 percent lean. 2) Skip toppings like cheese, bacon and mayo and substitute them for plant-based options, which contain phytonutrients. Registered dietitian and co-founder of AppforHealth.com, Katherine Brooking, suggests adding a slice of avocado (a healthy fat) for texture and taste. 3) If you're not attached to beef, try a turkey burger, portabello mushroom or a piece of grilled fish -- all of which will save you calories.

gadgets/slideshows/298735/slide_298735_2482900_small.jpg

Oklahoma Tornado Coverage

The Best And Worst Foods For Digestion

Travis Steffen's GPS Guide

11 Health Benefits Of Music

12 Things We Learned From The Harvard Sleep Summit

Highest Obesity Rates In 2030

Burgers and hot dogs seem to be present at any bonafide Fourth of July cookout. Librarian Ameritus at American University, James Heintze, told The Huffington Post that our modern BBQ is steeped in history. "The foods that were served [at early Fourth of July celebrations] depended on what was available locally. Up in New York and Boston, barbecue grilling was very popular ... around 1810 they were already barbecuing large amounts of beef and pork."

Unfortunately, many pre-prepared hot dogs and hamburgers aren't very healthy. An average ground beef patty contains 230 calories and around 16 grams of fat. Roberta Larson Duyff, registered dietician and author of "American Dietetic Association Complete Food and Nutrition Guide," says that the key to making these dishes healthier is simply looking for leaner options -- and avoiding unnecessarily fattening toppings.

Simple Suggestions:
1) If you want to stick with beef hot dogs and burgers always look for lean meat -- at least 90 percent lean.
2) Skip toppings like cheese, bacon and mayo and substitute them for plant-based options, which contain phytonutrients. Registered dietitian and co-founder of AppforHealth.com, Katherine Brooking, suggests adding a slice of avocado (a healthy fat) for texture and taste.
3) If you're not attached to beef, try a turkey burger, portabello mushroom or a piece of grilled fish -- all of which will save you calories.

comments(31)

Total comments: 31 | Post a Comment

1 of 9

This Suggestion

Rank #2  |  Average: 4

Sounds delicious! Sticking to the original.

• 
  1
• 
  2
• 
  3
• 
  4
• 
  5
• 
  6
• 
  7
• 
  8
• 
  9
• 
  10

Top 5 Suggestions

loading...

Top 5 Suggestions

UserName

 | Become a fan

Picked These as the Top 5 Slides in the Slideshow

loading...

Top User Slides

← Prev|Next →

 | Become a fan

Picked These as the Top 5 Slides in the Slideshow

loading...

Users who voted on this slide

← Prev|Next →

loading...

Comments

[lenoch14]

09:13 PM on 07/03/2011

This is such a piece of junk for an article. If people would get off of drugs, cigarettes and junk like that, everyone would be better off and for sure live longer. Me, I am going to have spare ribs on Sunday with lots of BBQ sauce. And a nice bottle of wine

[miteitbe2]

10:29 AM on 07/03/2011

Long Time Pork Ribs".. i braise the ribs the day before and then throw them on the bbq when i want them. the recipe is actually on line.. just google them or search for "whipped and beaten culinary works" and you can find them.. but be warned they are on this hilarious, but un-pc food website.. so if you can't take a good joke or if you get offended easily.. don't go.

[Raglimidechi]

02:56 PM on 06/29/2011

Bah humbug! Bottom line, don't invite Scrooge to your Fourth of July picnic.

[Excalibre]

12:59 PM on 06/29/2011

That potato salad looks disgusting.

[propitiousmoment]

08:09 PM on 06/28/2011

Bacon, cheese, and mayo are the whole point (besides the beef) of eating a hamburger. If you only do it once a month or so, it's not going to kill you.

[Anaxamenes]

07:58 PM on 06/28/2011

"Often, Independence Day celebrations were marked with city-wide, free ice cream."

Isn't free ice cream socialism? See, I don't know what that means but I'm still against it! ;o)

[RRB09]

07:02 PM on 06/28/2011

Maybe we can cook up and serve all of the do-gooders who like to spoil everything,

[garystartswithg]

05:43 PM on 06/28/2011

substiting is probably the worst thing you can do. if you want a beef burger with cheese and eat a turkey burger you are going to be disappointed -- its why dieters fail. find things you do like, don't try to make mock versions or you are setting yourself up for disappointment. i can think of better things to do with a portobello cap than pretend its a beef patty.
this list is all pretty horrid -- putting celery in potato salad is making it "healthier", not healthy. try oven roast herbed potatoes with a vegetable soffritto - onions, celery, fennel, olives, whatever. make an aioli out of olive oil at home and use it sparingly, if you have a tj's they make a mustard aioli -- go with that instead of mayo. replace the french fries and the potato salad with something that tastes better and is better for you.
slice three or four lemons, put them in a gallon of water with 1/3 cup sugar. leave it in the fridge over night. thank me later. you can use oranges, limes, apples, really any fruit. get crazy mix and match -- its how you find what you like best. a handful of strawberries and a lime or lemon is a great place to start the advanced course.

[rootytoot]

05:30 PM on 06/28/2011

Eat what you want, deal with the results of your choices. I am so tired of being told how to live.

[VoteLibertarian]

05:41 PM on 06/28/2011

why don't they just come and say that if we eliminate these nonsensical holidays, we wouldn't have the desire to eat a decent bratwurst

[VoteLibertarian]

05:20 PM on 06/28/2011

those kids have a permit to sell that lemonade

[DanInAustin]

04:07 PM on 06/28/2011

A portobello mushroom in place of meat? The idea of substituting mushrooms for meat is one of the most offensively stupid ideas I've had the displeasure of encountering. Mushrooms are mostly cellulose and water - I hope the author knows this. If meat it the centerpiece of your dish, switching it for a mushroom doesn't create a vegetarian alternative, it turns it into a side dish.

As a vegan, I'll say that people who don't understand vegetarian/vegan cooking probably shouldn't bother.

[360Dunk]

10:08 AM on 07/03/2011

Agreed...mushrooms are for snorting.

[Hcg Plan]

03:22 PM on 06/28/2011

You don't have to skip meat. You just need to learn to eat right. Americans need to take down their calorie intake. A large cheese burger may not be the best choice - go for the chicken or small steak instead. There are tons of places on line to find low calorie recipes.
http://www.hcgplan.net/hcg_diet_menu_home.html

[ScientistfromtheHood]

11:54 AM on 06/28/2011

Portobello mushroom? What nutrition does a portobello mushroom offer. You're basically just eating the bun with condiments (high calorie low nutrition). Just keep the calories down and protein up, by keeping the burger (or use a high protein veggie burger) and replacing the ketchup, mayo, relish and other high calorie toppies with tomatoes, pickles, dark leafy greens, mustard.

[garystartswithg]

05:47 PM on 06/28/2011

i love mushrooms and eggplant, and people over and over again try to make them a beef replacement, and its not going to work. they are great in all kinds of dishes, but as much as i love them i can't tihnk of eating them plain on bread and enjoying them.

[ScientistfromtheHood]

05:50 PM on 06/28/2011

I'm with you. I like them but they are not a replacement for meat. I don't eat meat but I eat other high-protein foods instead. Eating a portobello mushroom burger is likely eating the burger without the patty. Not nutritious.

[HerrMonk]

11:16 AM on 06/28/2011

Another piece of anti-fat, anti-meat propaganda from the HuffPost 'health team' huh?

[Broknrekord3]

12:04 PM on 06/28/2011

Well your response to my comment won't seem to pop up, so I'll respond here.

Must be all those vegetable lobbyists in Washington trying to push the anti-meat agenda that's supporting supposed 'healthy eating' of fruits and vegetables, right? Yeah, thosevegetables are full of cholesterol, bad fats, and cancer-causing agents. Don't even get me started on the caloric intake. Nevermind the fact that our bodies are designed to essentially eat any and all foods, so being such an evolved and 'advanced' species, it doesn't make sense to eliminate unnecessary suffering. Besides, farming kills more animals than slaughterhouses, right? That's what the scientists bought by the meat industry tells me-- those other scientists that debunked such myths were just jealous that they didn't come up with that evidence first.

Unless you're planning on travelling 10 miles on foot per day to hunt down natural wildlife, you really, really don't need to take in the calories, fat, or protein that's in meat. And it should go without saying, but it's not like hunter-gatherer societies had long life spans. We have been evolving and will continue to evolve-- well, some of us.

[HerrMonk]

12:33 PM on 06/28/2011

Your comment is funny because you're spouting the exact misinformation the FDA and it's corporate sponsors are pushing. Notice that the new FDA plate has an entire grain category? Yay for big Corn and their subsidies.

You'd like to conflate vegetarian eating and "healthy eating": they are not the same. Dietary fat and cholesterol are GOOD things. And yeah, they're hard to get on a plant-based diet: that's a PROBLEM.

You assertions about traveling ten miles a day and fat/protein needs are WAY off. What you don't need are carbs. What you need even less if you're not active are carbs. Fat is your low-output fuel. Carbs are your high-output anaerobic fuel. You only benefit from carbs if you are going to engage in high-output physical activity or are trying to gain weight.

I can tell you with 100% certainty that our bodies were not designed to eat grain/cereals or legumes. If you doubt me, try and eat some raw rice, some wheat, or bite into a delicious raw soy-pod.

[rootytoot]

05:31 PM on 06/28/2011

Yawn.

[RussT]

09:24 AM on 06/28/2011

There's nothing wrong with looking into healthy alternatives, particularly for those fighting obesity. But come on...It's the fourth of July! Do you really expect me to put down the hotdog and reach for the bean sprouts instead? Forget it.