Fourth of July is a wonderful time to celebrate in America and many people celebrate with a cookout, barbecue and picnic. The negative thing about it is these types of events are ripe for unhealthy eating, if you choose to. Here are 7 ideas for healthier 4th of July this year. 

1. For dessert, try this healthy recipe: Mixed Berries with Honey Maple Mascarpone. The key with dessert is to be sure you're using a healthy foundation like berries or a light pound cake and then adding a small amount of decadence through a simple sauce or cream like this mascarpone version. You'll still feel satisfied and like you indulged but will have consumed a meal with nutrients. 

2. Burger Lovers Rejoice: Try this grilled sirloin slider recipe that uses a leaner version of meat versus ground beef and they only take about 13 minutes. 

3. Drink plenty of water: If you focus on staying hydrated, especially if you're having a few drinks, you're body will retain less of the fatty foods you do decide to consume. The day after, be sure to drink more water than normal to re hydrate your body from the previous day.

4. Load up on the veggies: Even if you do have that decadent cheeseburger, if you load up on the veggies, you're body will feel it's getting the important nutrients to burn that fat, especially if you're eating more food in one day than you normally would. 

5. Bring on the grill: Most people bring out the grill on July 4th. Did you know grilling is a great way to eat healthy but still have delicious and flavorful food. For one, a lot of excess fat drips off meat and cooks away, leaving less fat in the finished product. Grilling allows vegetables to retain more of their vitamins and minerals. The high heat from the grill seals moisture in the food, keeping it tender, leaving less of a need to add extra oils or butter in the cooking process. Also try grilling fruit, for a guilt-free sweet treat at the end of the meal. It gives the fruit a rich and smoky flavor, bringing it to a whole other level. 

6. TRY THESE LOW TO ZERO-CALORIE FOODS PERFECT FOR SUMMER: 

• Asparagus                               - Cauliflower                                - Peach
• Apples                                     - Garlic                                          - Pineapple
• Beet                                         - Green beans                              - Radish
• Blueberries                             - Honeydew                                 - Raspberries
• Broccoli                                  - Hot chili peppers                      - Strawberries
• Cranberries                            - Lemon/lime                               - Tomato
• Cantaloupe                            - Mango                                        - Tangerine
• Carrots                                   - Orange                                       - Turnip
• Chicory                                   - Papaya                                       - Watermelon

7. Stay hydrated with watermelon juice: A particular drink caled agua fresca, a traditional latin american beverage, blends fruit, water and sometimes grains or seeds. But plain watermelon juice has many health benefits including:

• Asthma prevention: It's the vitamin C!
• Blood pressure: The American Journal of Hypertension published a study that found watermelon extract supplementation reduced ankle blood pressure and brachial blood pressure in obese, middle-aged adults. It seemed watermelon extract helped improve arterial function. 
• Cancer: Choline helps fight inflammation
• Hydration: it's 92% water!
• Muscle soreness: Both the fruit and juice content have been shown to reduce soreness in the muscles and even improve recovery time following exercise in athletes. 
• Skin: The nutrients in watermelon are great for your skin. 

8. Try grilling fish, your favorite veggies (even brussel sprouts can taste delicious grilled) and chicken. Our favorites are grilled lemon chicken, eggplant, veggie skewers, and grilled fruit for a sweet ending to your summer meal.

9. Food Synergy: Try these great food combinations for optimal health—

• Corn + Beans
• Almonds + Yogurt
• Eggs + Cantaloupe
• Garlic + Fish
• Red meat and Rosemary
• Turmeric + Black Pepper
• Soy + Salmon
• Peanuts + Whole Wheat
• Blueberries + Grapes
• Broccoli + Tomatoes
• Tomatoes + Avocado
• Scrambled Eggs + Red Pepper
• Homemade Salsa + Chickpeas