It’s summer and the heat seems to bring cravings for beer, mimosas, mixed drinks, ice cream, and other frozen sweet treats (or is it just me?). For the Fourth of July weekend, try some low calorie alternatives and tricks to feel good about your food choices this holiday.


Here are a few tricks I personally use, and many of my clients have found very helpful:

  1. Eat before you attend the party. This way you are in control of the food and your hunger will not control you.
  2. Use a small plate and go back for seconds if you are still hungry. This allows more time to digest between servings and notice your true hunger. When you use a small plate, your brain is more likely to signal fullness with less food once you reach the bottom of the plate.
  3. Pick food you really want to eat. Most food at a party is the same old stuff: chips, vegetable plate, dry cake, etc. Take a look at all the food options before choosing which ones will end up on your plate. Pick what you truly want and taste them fully, savoring each bite.
  4. If it does not taste good, do not eat it! Just because your grandmother made her famous oatmeal cookies does not mean you have to eat them. If you don’t love it, don’t eat it. This is easier to do if you follow tip #1.
  5. Bring your own dish. It’s always polite to bring something to the party. Make it something delicious and healthy! That way you know you have at least one go to food. Below are some great ideas.
  6. And finally, remember what you are celebrating. Enjoy the company. Enjoy the food you are eating. Be present and be thankful.


Fourth of July Party Recipe ideas

  • Tomato Mozzarella Salad
  • Watermelon Salad with Feta Cheese and Basil
  • Skinny Margarita
  • Fresh Fruit Salad with Fresh Whipped Cream
  • German Potato Salad
  • Arugula and Pear Salad
  • Fresh Cut Melon


Tracey Hull, RD, Zoi Health Coach