Fit Foods For The 4th

It’s the 4th of July, and for most “fit foodies” today is a beloved cheat day, and since we will probably be in a food coma by 8 p.m. tonight, we wanted to give you some pre-BBQ fit foods that can help curb your hunger until the burgers and ribs are ready and auntie finally shows up with the mac and cheese. Staying in the theme of the 4th, all of these fit foods will be either red, white or blue.

fit foodsBlueberries – Fresh blueberries are one of the most popular summer treats. They are sweet, succulent, full of nutrients, and can be eaten freshly straight up or incorporated into a variety of recipes. For a nice pre-BBQ snack, try a Blueberry Chia Seed Smoothie. It’s packed with healthy antioxidants and is refreshing on hot summer days.

Blueberry Chia Seed Smoothie
Prep time
Total time
A refreshing smoothie perfect for a hot summer day.
Serves: 2 Cups
  • 1 large frozen banana, cut into 1-inch pieces
  • ½ cup frozen pineapple chunks
  • ½ cup blueberry
  • 2 tbsp chia seeds
  • 1 cup of unsweetened almond milk
  1. Blend banana, pineapple, blueberry, chia seed, and almond milk in a blender until smooth. Also delicious with frozen strawberries or mangoes instead of the pineapple, and with orange juice or any other nut milk for the liquid.


fit foodsWatermelon – You haven’t had watermelon until you had it grilled and sprinkled with a little salt. So while you are heating up your grill, throw on a few slices of watermelon. On a hot July day, grilled watermelon is the perfect refreshing treat. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There’s even a modest amount of potassium. Plus, this quintessential summer snack is fat-free, very low in sodium and has only 40 calories per cup.




fit foodsJicama – With all the eating you will be doing today, fiber is a must. Luckily our “white” food, jicama, is packed with it. The best way to use jicama is like carrot sticks or by slicing it into chips. We do this all the time for our guacamole. They are also great added to salsa. Besides healthy amounts of fiber, this little root veggie can help promote heart health, since high-potassium vegetables and fruit are linked to lower risks of heart disease. Jicama contains important vitamins like folates, riboflavin, pyridoxine, pantothenic acid, and thiamin, and the minerals magnesium, copper, iron, and manganese.

So there you have. Three red, white, and blue fit foods that are perfect for curbing your hunger before the big cheat meal. Enjoy your 4th and we will see you in the gym tomorrow.

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