With the fourth of July right around the corner, you're likely busy making plans to celebrate the long weekend.
While this holiday can be a great time to socialize with friends and family, it can also cause some anxiety for people trying to reach specific health goals.
After all, with the fried foods and treats that typically make up any holiday celebration, it can feel like you only have two options: abstain completely or binge and see your blood glucose levels face the consequences.
Luckily, there is another way! With a few tweaks, you can enjoy some delicious fourth of July recipes while staying healthy.
Read on for tips on keeping blood glucose levels steady through the holiday from the NutriSense Nutrition Team. Also, get some great meal ideas from a few of their favorite recipes!
While it may be tempting to lay by the pool all day, getting a little movement in will help keep your blood glucose levels in a healthy range. Consider making this fun with some activities.
You can also make slight tweaks to your meals to help keep you on track for your health goals.
Some general tips for optimal blood glucose, or blood sugar, levels include:
Looking for more specific tips from our dietitian team to keep your blood glucose levels healthy? Read on for their recommendations.
"Protein is key! Remember, protein helps keep those glucose responses less pronounced, so add lots of protein to your plate and eat it before your carb foods."
"On the fourth, I like to partake in some family and friend fun time with getting in some movement to help with glycemic control! Sometimes this could be a game of pool volleyball, corn hole, or checking out a new hiking trail since the weather is finally warming up."
Along with the tips above, you can also take the initiative by volunteering to bring your own meal. This way, you’ll relax knowing that there’ll be at least one healthy, tasty dish you can eat without worrying about your blood glucose levels.
Remember, protein and healthy fats will help you maintain optimal glucose levels. Here are some ideas for what to include in your meals:
Here are four recipes recommended by our dietitians that include the foods above and are a treat to eat.
Randi shares why she loves this salad, telling us, “For the fourth of July, I always like to make a festive, fun, and healthy dish to bring to family gatherings! This Blueberry Caprese Salad is delicious, healthy, and fun!”
This patriotic-looking salad will be a fun and festive delight for your friends and family! Surprise them with this healthy option that tastes as good as it looks.
This salad is a refreshing treat to beat the summer heat. Cool down from the summer heat with this juicy watermelon salad with a refreshing twist with basil and a little feta.
The great thing about salads is that you can tweak the ingredients slightly to fit any allergies or restrictions you may have. Enjoy!
Amanda, CD, RDN, loves burgers. She says, “My favorite all-American dish is a good burger. These Buffalo Ranch Turkey Burgers are my favorite, super simple to make, and highly customizable with whatever veggies you want (arugula, spinach, red onions, cucumbers, tomatoes, avocado/guacamole, etc.). For a more glucose-friendly meal, swap the buns out with butter lettuce or red leaf lettuce!”
This delicious potato salad is paleo and low carb, making it an excellent option for those who have food sensitivities (or intolerances) and are trying to reduce their carbohydrate intake.
With this delicious salad, you won’t feel like your diet restricts you. So you can join in the fun without worrying about what’s in your food.
Along with the delicious recipes plus tips above, here are some additional ways to make sure you’re staying healthy during this holiday:
Of course, while these tips are important for staying healthy, don’t forget this is a time for fun and celebration. Remember to sit back and relax mentally.
Worrying about your glucose levels or other health goals will only create stress and rob you of the chance to make some fond memories with friends and family.
Our dietitian nutritionist Amanda Donahue, CD, RDN, put it best when she said, “Don't forget to enjoy the spectacular, sparkling firework show that evening to celebrate Independence Day!”
When it comes to keeping your blood glucose levels healthy this holiday, nutrition is vital. It is one of the most important factors for our overall health, and getting sufficient macro and micronutrients can make a huge difference in your blood glucose levels. And help you feel healthy and energized.
If you’re interested in seeing how nutrition affects your body, using a CGM from NutriSense’s CGM program can help you see which dietary choices influence your blood sugar and learn how to create smarter eating habits.
NutriSense members can also work closely with a credentialed dietitian to get expert guidance on eating patterns and learn how to meet their health goals using real data. See how the NutriSense program can help you optimize your health today.
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