July is a great month for food, family, and fun but calorically, how much more are we taking in at these parties? Roughly 75% of American’s annual weight gain occurs during a holiday. According to the Department of Health and Human Services, a typical American diet already exceeds the daily limit of added sugar, solid and saturated fats, refined grains, and sodium. If we are already exceeding our limits in our day -to-day lives, can you imagine what average consumption is like at family parties?

Has your family talked about their health? Fifty-six percent of Americans say they want to lose weight according to a recent poll.  At your next family gathering, look to your left, then right. That means one of them is thinking about their weight. I know you want them to be as healthy as you are (or want to be)!  Here are 3 tips to help keep you and your family healthy at this summer’s parties:

1.  Use healthy swaps. High-fat meats and cheeses can contain excess calories; try going for leaner options like 90/10 ground beef, chicken sausage, or reduced-fat cheeses. Do you have a casserole that you love but use high-calorie ingredients? Take a look at some of these healthy swaps that don’t sacrifice taste:

  • Greek yogurt instead of sour cream
  • Olive oil based mayo or avocado instead of regular mayo
  • Oats or nuts instead of breadcrumbs
  • Replace half butter with applesauce in sweets or whole butter with avocado
  • Citrus instead of salt

2.  Add more fruits and vegetables. Increasing fruit and vegetable intake at your family gathering can help reduce overall caloric intake by increasing satiety levels. Here are some fun and easy appetizers to snack on that won’t bulge the waistline:

  • Vegetable/cheese/fruit skewers
  • Stuffed fruit or vegetables
    • Example: Mushroom stuffed and roasted with pecans and reduced-fat cheese
  • Dressed up cheese board
    • Example: Artisanal cheeses with whole grain bread, dried fruit, nuts, honey/jam, and lean meats

3.  Add activity. This doesn’t necessarily mean go for a jog before you hit up that family picnic, although keeping your activity routine helps. This could also mean playing games, sports, or getting outside the kitchen/food and spending quality time with your loved ones. This could also mean helping your host. I am sure they are stressed enough putting on this event. Helping clean or take care of some tasks they would normally have to do would take your mind off eating and the host would love you!