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Keeping Your Diet on Track During the Holidays

Fourth of July

Think fun-filled barbecues with your friends and busting out your summer attire. It's about soaking up the sun and being comfortable in your body, not feeling bloated and so heavy that you'd rather cover up and stay inside. The best way to keep yourself looking good and feeling groovy is to cut down on those heavy, high-fat foods and splurge on the fresh fruits and veggies that are in season. The traditional menu has a whopping 2,099 calories and 116 grams of fat, but the healthier menu has 985 fewer calories and 40 percent of the fat—so you can say good-bye to that beer gut and greet some great abs without feeling the least bit deprived.

Traditional Meal

  • Grilled hamburgers and hot dogs on buns
  • Cold fried chicken
  • Potato salad
  • Macaroni salad
  • Cole slaw
  • Potato chips
  • Brownies
  • Watermelon
  • Ice cream bars

Nutrition Information

  • Calories: 2,099
  • Total fat: 116 grams
  • Saturated fat: 40 grams
  • Cholesterol: 381 mg
  • Sodium: 3,741 mg
  • Dietary fiber: 10 grams
  • Protein: 72 grams

Healthier Meal

  • Turkey or veggie burgers on buns
  • Grilled tuna, salmon, or chicken filets
  • Pasta salad with tomato basil vinaigrette
  • Grilled vegetables
  • Health salad
  • Baked potato chips
  • Low-fat brownies
  • Watermelon
  • Frozen fruit pops

Nutrition Information

  • Calories: 1,411
  • Total fat: 55 grams
  • Saturated fat: 10 grams
  • Cholesterol: 110 mg
  • Sodium: 1,640 mg
  • Dietary fiber: 14 grams
  • Protein: 47 grams


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Excerpted from The Complete Idiot's Guide to Total Nutrition © 2005 by Joy Bauer. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide web site or call 1-800-253-6476.


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