BistroMD Health Library

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Seasonal Diet Tips

Explore our expert knowledge on topics such as healthy eating during the holidays, and how to live into a happier and healthier you in the New Year. Discover tips and tricks on how to avoid weight gain at holiday parties and while on vacation.

Summer Holiday Traditions with a Healthy Twist

Summer Holiday Traditions with a Healthy Twist

Summer is here and that means America’s 237th birthday is upon us. The Fourth of July is a time-honored celebration of our country—but it is also a holiday filled with many different family and holiday traditions.

It is also a time that dieters and fitness enthusiasts fear. The Fourth of July usually means throwing caution to the wind and fully indulging in your family’s holiday traditions. Unfortunately, that usually means a lot of delicious and no-so-healthy food.But don't fret. There are ways to come out alive with your diet still intact.

We took 10 Fourth of July Traditions and put a healthy spin on 6 of them.

Top 6 summer holiday traditions for the Fourth of July

      - Watermelon

This juicy fruit is almost as American as apple pie and it’s in its prime around the Fourth of July. In 2010, more than 1 billion pounds of watermelon were sold in the United States so it’s safe to say that Americans love watermelon and we don’t blame them because it’s perfect for those hot summer days.

Watermelon has excellent levels of vitamin A which boosts immunity and promotes eye health. Vitamin B6 which helps the immune system produce antibodies, which help fight diseases. Vitamin B6 also helps maintain normal nerve function and form red blood cells and the body uses it to break down proteins. Vitamin C can help boost the immune system’s defenses against infections and viruses.


They don’t call this America’s favorite pastime for nothing. Since baseball is America’s sport, there’s no better way to celebrate America’s birthday than to go to a baseball game—but make sure you avoid the popular fattening burgers and hotdogs. In many cities across America, teams play on the Fourth of July—after all it is a holiday tradition—and follow the game with a firework display.

Since most ballparks let you bring a cooler, you can bring your own healthy snacks so you aren’t as tempted by fattening hot dogs and juicy burgers. If you’re going to drink beer, bring lots of water with you so you can stay hydrated, save calories and keep a clear head by limiting how much you drink. Peanuts are a traditional baseball food item, but one cup has 863 calories, whereas a box of Cracker Jacks has 2 grams of fat and 120 calories. You also get a fake tattoo—it can’t get much better than that. All 30 major league stadiums serve vegetarian options and for slightly more money, you can purchase fresh fruit and vegetables at the game or you can bring them with you with a little extra planning beforehand. 

Outdoor parties

The Fourth of July is the perfect time to gather friends and family together to enjoy each other’s company and bask in the sunlight at a picnic party, pool party, barbecue or beach gathering—but beware of fattening foods. Mix it up and bring your own healthy creations. Your friends and family will thank you later. You could try an Inside-Out Cheeseburger or Blueberry Tart with Walnut Crust and remember to keep your portions low!

Apple pie

Not much is more American than apple pie. In fact, in the nineteenth and twentieth centuries, apple pie became a symbol of American prosperity and national pride. However, apple pie can definitely bust your diet wide open. Try these healthy recipes instead: Ultimate Apple Pie, Caramel Apple Pie and an Apple-Cranberry Bake with Streusel Topping.


Many families, especially those with kids, look forward to the Fourth of July every year. Watching the fireworks with friends and family is a holiday tradition for many Americans and some healthy snacks will make it more enjoyable because they’ll keep you feeling full and satisfied during the show.

For some easy to bring with you healthy snack ideas, try Tangy Cucumber Pickles (Ah-jaht), Crispy Prosciutto-Wrapped Asparagus or Spicy Cinnamon-Sugar Popcorn.

Ice cream

Who doesn’t love ice cream on a hot summer day? Your body if you’re trying to lose weight, that’s who. Ice cream actually has a rich history in American culture. In the United States, during the early 20th century, the ice cream soda was a popular treat at the soda shop, the soda fountain and the ice cream parlor. During American Prohibition, the soda fountain, to some extent, replaced the outlawed alcohol establishments such as bars and saloons, and today no Fourth of July holiday tradition is complete without ice cream.

You could try sorbet instead. Haagen-Dazs’s Mango Fat Free Sorbet only has 120 calories and 0 grams of fat. Sorbet is generally healthier than ice cream anyway. Or you could try Ben and Jerry’s Black Raspberry Swirl Low Fat Frozen Yogurt is also a good option because it only has 140 calories and 1.5 grams of fat.

If you’re looking for something fast and convenient without the hassle of going to the grocery store, bistroMD offers a diet delivery program that can help you develop healthy eating habits and lose weight.

We also offer EATS, essential and tasty snacks which are perfect to bring with you to watch the fireworks, outdoor parties, baseball games or parades.

We cook with the freshest ingredients and have over 200 recipes and a customizable menu so you’re sure to find something to satisfy your taste buds.

We have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door.

The two programs range from $130-$160 and EATS are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.

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