This 4th of July, you’ll want to be prepared while you’re toasting to our independence at a cookout under the summer sun or enjoying the fireworks. Planning ahead can help you really get into the holiday fun, without cutting into your health routine. Let’s take a look at some healthy menu options and non-food essentials to bring to your 4th of July celebration.

Your Simple, Healthy 4th of July Menu

No cookout is complete without tasty food. Here are some simple ways to upgrade your 4th of July menu, while tweaking high-calorie, traditional dishes and turning them into healthy, nutritious snacks:

Stick with lean meats. Trade your fatty beef patties for turkey, chicken or fish.
Get creative with burger wraps. Ditch the carbohydrate-filled bread rolls and use lettuce, pineapples and tomatoes as buns.
Try kebabs or skewers. These calorie-friendly entrees can be loaded with yummy bell peppers, tomatoes, mushrooms and onions.

Swap sauce for dry rub. Instead of dressing your meats with sugary sauces like ketchup and barbecue sauce, use spice-filled dry rubs for a low-calorie punch of flavor.

Swap sauce for dry rub. Instead of dressing your meats with sugary sauces like ketchup and barbecue sauce, use spice-filled dry rubs for a low-calorie punch of flavor.
Grill fruits and veggies. Pineapple, watermelon, corn and asparagus are just a few healthy options that taste great grilled.

Don’t forget your side salad. A fresh salad with ample veggies keeps everyone cool, hydrated and feeling full.

Grill fruits and veggies. Pineapple, watermelon, corn and asparagus are just a few healthy options that taste great grilled.

Refreshing Beverages and Sweet Treats for Your Cookout

As the celebration rolls on, it’s going to get hot. Holiday cookouts are typically filled with sugary sodas and high-calorie cocktails, but you’ll want to remember to replenish your body with plenty of hydrating fluids while in the summer heat. Here are some great beverages you can bring to keep the group happy and hydrated:

H2O. Bring plenty of water to stay hydrated in the heat
Homemade lemonade. Skip the store-bought, sugar-filled lemonade and create your own concoction using a natural sweetener like Stevia.

H2O. Bring plenty of water to stay hydrated in the heat
Homemade lemonade. Skip the store-bought, sugar-filled lemonade and create your own concoction using a natural sweetener like Stevia.
Smoothies. Keep a blender, ice and fresh fruit handy to whip up some delicious smoothies.
Liquid I.V. sweet treats. Our favorite LIV mocktails, acai bowls and popsicles are perfect, tasty treats for staying cool and hydrated.

Smoothies. Keep a blender, ice and fresh fruit handy to whip up some delicious smoothies.
Liquid I.V. sweet treats. Our favorite LIV mocktails, acai bowls and popsicles are perfect, tasty treats for staying cool and hydrated.

Don’t Forget these 4th of July Non-Food Essentials

A memorable Fourth of July cookout will require far more than flame-grilled foods and ice cold drinks. To start off, sunscreen will help to protect against the harmful sun rays. Bring lawn chairs to provide comfort and ice-filled coolers for chilling the food and beverages. Backyard games like cornhole, washer toss or Bocce Ball are perfect sources of entertainment.

Just about ready for your memorable Independence Day? We’re starting off the celebration early with Liquid I.V.’s Summer Hydration Pack. Grab a pack for yourself and make your 4th of July celebration one that you’ll never forget. Cheers!