Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health. Meghan enjoys cooking and running and believes that with just some basic knowledge, you can gain the confidence in yourself to know that you can eat well.

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Dietitian Consult

by Meghan Tiernan, MS, RD, LDN

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Once again another holiday is around the corner! Talk about ample opportunities to over indulge and get off track with your diet... right at the start of bathing suit season! I've covered the basics on surviving a barbeque on a diet in the last few blogs so here are a few tips for staying on track before and after a gathering with family and friends.

1. Drink plenty of water. You'll most definitely be consuming more sodium during these occasions and possibly more alcohol than usual, so really focus on calorie-free beverages like water to help flush out the extra sodium and prevent excess calorie intake from beverages in general.

2. Focus on fruits and veggies. These are low in calories and high in fiber, vitamins and minerals. Increasing your intake of these foods will ensure you're getting the balance you need in your diet on the days when your only choices during a BBQ are burgers on white buns and potato salad. Aim for 4-6 cups of fruits and veggies a day.

3. Get moving. The best way to keep your metabolism working at its best is to make your body work for it. In general, try and get about 30 minutes a day, 5 days a week of moderate exercise. This can be as simple as a brisk walk or a bike ride... no gym membership needed!

4. Don't skip meals. Skipping meals will not only lead to you being starving later on, but it also slows down your metabolism making it much less efficient. Small, more frequent meals have been shown to help with weight loss.

5. Don't be too hard on yourself. It's okay to indulge... even on a diet! It's the only way to stay sane when you're constantly counting calories. On the day of a special event, give yourself a break and enjoy the foods that you only eat every once in a while. You can resume calorie counting the next day.

6. Go prepared. Try and have a healthy breakfast or lunch before the party. This will ensure you're not starving by the time the party comes and will start you off on the right foot before all the temptations come your way. And always offer to bring a dish. This way you know there will be at least one healthy option available to choose.

Above all, enjoy yourself no matter what foods are in front of you and have a safe and happy 4th of July!

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