Stay Hydrated this Holiday with Grilled Fruits, Vegetables

Fireworks. Hot dogs. Ice Cream.

Fourth of July is a wonderful celebration of our country’s independence. But it’s also a holiday that includes many off-limit dishes for people trying to lose weight or eat a healthier diet.

It can seem nearly impossible when you’re at the neighborhood party buffet to fill up half your plate with fruits and vegetables – a recommendation of the 2010 Dietary Guidelines for Americans.

But it can be done if you rethink your menu a bit.

Perhaps the easiest way to inject nutrients into your meal – and stay on your weight-loss journey – is to grill skewered, marinated vegetables like red, yellow or orange bell peppers, according to the Academy of Nutrition and Dietetics. Other great choices include mushrooms, eggplant, cherry tomatoes and onions.

“Fill up on fewer calories with nutrient-rich, low-calorie produce,” said registered dietitian nutritionist and Academy spokeswoman Judy Caplan in a news release. “It’s not only good for your waistline, but water-rich produce will also help keep you hydrated on hot summer days.”

To grill your skewered vegetables, brush them first with olive oil, herbs and spices. Use medium heat with frequent turning. Most vegetables take about 12 to 15 minutes but cherry tomatoes cook between 8 and 10 minutes, according to the Academy.

“For a sweet treat, grill sliced watermelon for about 30 seconds on each side,” Caplan said. “Some of the water will evaporate over the heat, which leaves an intensely flavored watermelon slice to savor and enjoy.”

Source: Academy of Nutrition and Dietetics

+ Do you know if you’re eating the rights food to fuel your workouts? Are your meals packed with nutrition so you don’t feel hungry before your next meal? The best way to take control of your nutrition is to meet with a Registered Dietitian for a Nutritional Analysis.