Kids' Snacks

Getting your kids to eat fruits and vegetables over a dessert or chips is difficult.  Carrots just don't look as appetizing as a cupcake.  One way to get your kids to incorporate these healthier foods into their snacks is with an activity.

Disregard the rules of not playing with your food or finishing your plate.  Buy a variety of fruits and vegetables, along with cheese cubes and pretzels.  Let your children use their imaginations to use the foods as building blocks.  These types of activities are a great way to introduce new foods and also teach children about food groups and the importance of each.

One example of an activity including all five food groups would be: pretzels (grains), cheese (dairy), raisins (fruit), celery (vegetables), and peanut butter (protein).  Peanut butter acts as the glue that holds the other foods together.  Make people, buildings, etc. 

Getting children to eat new foods is not easy but by making it fun through activities, it helps kids try a variety of foods.

Tomato Sauce Recipe

What to do with all those tomatoes from your garden?  Making tomato sauce is one easy way.  The recipe is simple but takes about 2 hours.  I used 6 large tomatoes for the recipe to make 1.5 cups of sauce.  First, put whole tomatoes into boiling water for 2 minutes.  Then, drain water and submerge tomatoes into cold water.  This makes it very easy to peel the skin.

Next, peel the skin of the tomatoes, cut them in half, and try to scoop a majority of the seeds out of the tomatoes. 

In a medium pot, add 1 Tbsp olive oil, 1 garlic clove, 1/2 of a green pepper, and 1/4 of a white onion.  I also added 1/2 tsp of both basil and oregano.  Let cook down on medium heat until soft (should be a few minutes), then add your tomatoes.

Bring mixture to a boil, then let it simmer for about 90 minutes or until it reaches your desired consistency.  Finally, can it or add it to a dish of your choice.

By making your own tomato sauce, you save yourself a lot of unnecessary calories and sodium.  It does take time, but the finished product is great!

Calories in Condiments

When you recount what you ate on any day, the most commonly skipped or forgotten items are condiments, sauces, and toppings.  Patients have told me they skip condiments because they feel they do not contribute many calories to their diet.  However, there are calories in condiments, and they can add a significant amount of calories to your intake.  Limiting condiments is also an easy way to cut calories and can lead to weight loss with little effort.

Below I have listed some of the most commonly used condiments, along with calories in each serving size.  Watch those portions!

Condiment/ Sauce/ Topping	Serving Size	Calories
Alfredo Sauce	¼ cup	120 calories
Butter	1 Tbsp	100 calories
Cranberry Sauce	½ inch slice	86 calories
Cream Cheese	2 Tbsp	150 calories
Beef or Turkey Gravy	1 cup	123 calories
Half and Half	4 Tbsp	80 calories
Hot Fudge	2 Tbsp	140 calories
Maple Syrup	2 Tbsp	104 calories
Mayonnaise	2 Tbsp	180 calories
Ranch Dressing	2 Tbsp	148 calories
Sour Cream	4 Tbsp	104 calories

Emotional Eating

Emotional eating is a coping mechanism for dealing with negative emotions.  Eating because you are sad, anxious, bored, angry, etc rather than when you feel hungry would constitute as emotional eating.  Using food as a coping mechanism can have a negative impact on your weight and your health. 

Emotional eating can lead to consuming excess calories, which in turn can cause weight gain and negative body image and feelings.  It can quickly become a vicious cycle. 

Emotional eating usually comes on suddenly, the trigger being specific to the person and location.  Women usually turn to sweet, convenient foods for comfort, like chocolate or desserts, while men turn to foods associated with meals, like steak and casseroles.

Emotional eating is difficult to treat on your own and usually takes the help of professionals.  Some find keeping a food record helpful to stay accountable for what is eaten each day.  Others find doing activities they enjoy helpful to avoid emotional eating.  When they feel stressed or anxious, they listen to music, take a walk, journal, engage in a hobby, anything to use as a distraction until the feelings subside.

If emotional eating is something you struggle with seek help from professionals in your community, such as a dietitian and a psychologist.  Support is key.

Alcohol

Alcohol is similar to carbohydrates, protein, and fats in that it contains calories.  However, unlike these macronutrients, alcohol does not bring vitamins and minerals with its consumption, rather it can interfere with nutrient absorption and utilization.

In 1990, the Dietary Guidelines for Americans firmly declared that alcohol "has no net health benefit, is linked with many health problems, is the cause of many accidents and can lead to addiction. Their consumption is not recommended."

According to the Guidelines for 2010, strong evidence indicates that "the lowest mortality risk for men and women occurs at the average level of one to two drinks per day, and is likely due to the protective effects of moderate alcohol consumption on coronary heart disease, diabetes and ischemic stroke as summarized in this chapter."

These current recommendation show that 1-2 drinks per day could be beneficial.  However, drinking in moderation is key and watching your calorie consumption.  White wines, bourbon, and light beers are some of the better diet choices. 

Do your research and if you drink, choose your alcohol choices wisely to avoid taking in a lot of calories and carbohydrates. 

References
http://www.cnpp.usda.gov/publications/dietaryguidelines/2010/policydoc/policydoc.pdf
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/1990/1990CommitteeReport.pdf

Benefits of Berries

Berries are an excellent source of fiber, vitamins, and minerals with few calories.  The grocery store sells them in a variety of packaging and for your convenience: fresh, frozen, or canned.  They require little preparation and are delicious plain or in a recipe, such as a parfait with yogurt, a smoothie, a fruit salad, or even a topping for a dessert.

Berry colors are due to natural plant pigments, such as the flavonoids, anthocyanins, and tannins, localized mainly in berry skins and seeds.  Berries are full of antioxidants because of these pigments, which help minimize free radical damage in our body.  For this reason, berries are also known as a "functional food," a food that brings health benefits when consumed.

Strawberries are low-calorie.  A one cup serving (about 8 to 10 medium-sized berries) contains only 45 calories.  They are also packed with vitamin C, which is important for your immune health.  Strawberries are naturally low in sugar, making them a great snack and reduced calorie or fat diet food.

Compared to strawberries, a one cup serving of blueberries contains 84 calories, and less vitamin C but still remains a good source.  One cup of raspberries, contains 60 calories and are high in fiber and vitamin C.  Blackberries have a similar nutrition profile to raspberries. 

Whether you eat your berries fresh, frozen, or canned, the health benefits of these fruits are great.  Berries are in season now, making them flavorful and less expensive this time of year, so take advantage!

Physical Activity

Physical activity is a great way to expend calories and to lose weight. 

Everything counts.  Taking the stairs instead of the elevator, parking further away from the grocery store to increase walking, sitting at your desk and tensing your muscles and relaxing.  Doing a little exercise throughout your day adds up and can have positive health benefits, both physically and mentally.

Being overweight or obese makes exercise more difficult, but not impossible.  Start small.  Even 5 minutes at a time is beneficial.  Wear a pedometer and aim to increase your steps each day.  Go for a swim or ride your bike.  Aerobic exercise is important but so is strength training.  Lift 5 lb weights to increase your strength.  Do an internet search on weight exercises to try.

The statement I hear the most is "I am too busy to exercise."  Work, school, kids, and stressful events in one's life are the main reasons why most people do not engage in any physical activity. 

Make it a priority.  The health benefits are numerous, from feeling more confident to helping prevent heart disease (the number one killer in the United States).  Set a timer to remind you to exercise.  Find a workout buddy.  Buy a pedometer. 

Any amount of physical activity is better than nothing.

BPA Banned

BPA has recently been in the news after the FDA banned the compound use in baby bottles and sippy cups.

What is BPA? Bisphenol A is an organic compound, controversial because it has detectable hormone-like properties, similar to estrogen. Studies have shown this compound to be toxic- from causing delayed physical and mental development in children to increased risk of obesity and cancer in adults from repetitive exposure.

BPA is found in hundreds of plastic items from water bottles to CDs to dental sealants.  While dozens of studies have been completed with rodents as subjects, the FDA says those results cannot be translated to humans.  The federal government is currently investigating BPA's health effects in humans.

BPA is most likely used in the packaging of some food or beverages you buy so check labels and try to minimize your exposure to this chemical until solid research has been completed.

Butter vs Margarine

Which is better: butter or margarine?

Butter has 100 calories, 11 grams of fat, and 7 grams of saturated fat per tablesppoon. Healthy oils, like canola and olive oils, have similar amounts of fat and calories, but what makes butter unhealthy is the saturated fat. Saturated is a fat that you want to limit. It increases blood cholesterol levels and leads to heart disease.

There are whipped butters which is butter with air introduced into it to make it fluffier. Spreadable butters are butter with oil in it, making it easier to spread. 

Margarine is 80% fat, similar to butter. Some margarines have lower total and saturated fats, but not all.

Reading Nutrition Fact Labels is always important, but even more so when choosing a spread. Check the ingredient list for the words “hydrogenated” or “partially hydrogenated.” These mean the product has trans fat, another fat you want to keep to a minimum in your diet to support heart health.

Stanol- or Sterol-containing spreads are a mixture of oils plus stanols or sterols. Stanols and sterols are plant-based compounds that are thought to reduce blood cholesterol. The nutrition content is about 70-80 calories, 8 grams of fat, and 2.5 grams of saturated fat.

When it comes down to which is better: butter or margarine, the answer is “it depends.” Products vary so greatly you have to compare the Nutrition Fact Labels to make an educated decision. Watch out for products with “hydrogenated” or “partially hydrogenated” listed under the ingredients. Also, keep track of saturated fat, the lower the better.

Why Diet Pills Don't Work

Diet pills do not work for long-term weight loss or maintenance.  Not even the ones endorsed by Kim Kardashian or Dr. Oz.

Here's why.  Weight loss and maintenance are difficult to achieve.  You have to make changes in your diet and activity level for a lifetime.  Eating a well-balanced meal, along with regular exercise, are your best bet for reaching your desired goal.

The reasons diet pills and fad diets do not work is because they do not change our eating habits ultimately.  A diet pill may suppress your appetite for the time being or cutting out carbohydrates may help you drop a few pant sizes.  However, realistically we cannot take a pill or avoid carbohydrates forever.  These methods of weight loss do not change the way we eat or think about food.  If you cut out a food, it is natural to crave it. 

Changing our eating habits slowly and introducing physical activity into our daily lives are realistic changes.  They take time to achieve when our old habits have been with us for years, maybe decades.  Overtime, and with the help of a registered dietitian, you can achieve your weight goals.

Weight loss, done in a healthy and gradual manner, is easier to maintain than weight loss achieved by pills or restrictive diets.  It takes hardwork but the health benefits are worth it.

Proper Portion Sizes

A key component to weight change, whether loss or gain, or maintenance is proper portion sizes. 

The USDA has developed MyPlate to use as a guide in eating a balanced diet.  MyPlate is an icon of a plate, divided into 4 food groups, with dairy shown on the side.  The plate is divided into fruits, vegetables, protein, and grains. 

MyPlate is meant to give you a general idea of what your plate should look like.  The size of the plate and exact amounts depend on your activity level, along with several other factors.  See a dietitian to determine how many calories are right for you, whether you want to lose, gain, or maintain your weight. 

The Dietary Guidelines encourage you to enjoy your food, but eat less and to avoid oversized portions.

Figure out what portions you are eating now, using scales or measuring cups.  By using the serving size on food labels, you can determine how many calories are in the amount you are eating.  Often we eat more than one serving.

Restaurant portion sizes are getting bigger and bigger.  Don't finish your plate.  Ask for a to-go box right when you get your meal.  Out of sight, out of mind. 

Keep track of hunger cues.  Eat mindfully.  Eating at the kitchen table makes this much easier than eating while driving or watching tv.  It helps you notice when you are full, and you are less likely to overeat.

Proper portion sizes can make a big difference in weight loss efforts.

Picnicking!

It is the perfect time of year to go on a picnic.  There are many recipes of meals and snacks to bring; it can be hard to choose.  However, food safety is most important when picnicking.

Cold foods should stay cold; warm foods warm.  Otherwise, bacteria will flourish. 

Use coolers to store the perishable foods like meat, poultry, fish, eggs and salads.  You want to keep the food at or below 40 degrees F, using ice or frozen gel packs.  Hot food should stay above 135 degrees F.

A balanced diet is still important when not eating at home.  Eat plenty of fruits and vegetables and watch your portions.  Most importantly, have fun with friends and family.

Protein Sources

Protein is necessary for health. We need protein for growth (especially important for children, teens, and pregnant women), tissue repair, immune function, making essential hormones and enzymes, and preserving lean muscle mass

According to the Dietary Reference Intakes published by the USDA, 10% - 35% of calories should come from protein.

I have realized recently that many people get too much protein in their diet or they hardly get any at all.  Few get the recommended amount. 

Too much protein isn't good because it causes your kidneys to work harder to metabolize it.  If you increase your calories and your protein, it will be stored as fat.  If you keep your calories the same and increase your protein, you will probably be cutting carbohydrates too low and start feeling crummy. 

Eating too little protein can lead to thinning hair, general weakness, muscle soreness, nonhealing wounds, headache, nausea, and fainting.  By not eating very much protein, you will also become hungry sooner, leading to weight gain from eating more calories trying to fill up.

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller amounts in starchy foods and vegetables.  Eat these foods throughout your day to stay satisfied and energized.  A balanced diet is the goal.

References:

http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx

Keeping Track of Food & Drink

A food record is an easy but effective tool in weight loss.  It is simple, requiring only a pen and paper, or for many, only an App on your phone.  Keeping track of calories helps make you accountable for how much you eat.  It also helps you realize how much you have eaten and maybe why you eat, if not for hunger. 

What should be recorded?

Place: Where you ate.  At home? At a restaurant? In front of the tv?  Eating mindfully is an important step to weight loss or maintenance.

Time: The time of day you ate.  Eating at least 3 meals each day is the goal.  You may eat very little throughout the day and eat more than you plan at night.  Spread out your meals and snacks to keep your blood sugars levels and from becoming overly hungry.

Food/Beverage: What you ate or drank.  Be specific.  How was cooked? Fried? Baked? Grilled?  Fat and calories can be added or subtracted depending on the cooking method.

Amount: How much of the food or beverage you ate or drank.  Use measuring cups or a scale if you have them to help you gauge correct portions.  If you don't have these, eyeball it using references like a deck of cards equals 3 oz of meat; a baseball equals a cup; a lightbulb equals half a cup.

Hunger Rating: How hungry you are when you ate or drank.  Starving? Stuffed?  Keeping track of how hungry you are will help you realize why you are eating.  True hunger? Bored? Anxious?

Keeping a food record is a great tool to use if you are trying to lose weight, along with figuring out a food allergy or intolerance in which case you would keep track of symptoms also. 

A food record holds you accountable and opens your eyes to the amount you consume.  See a dietitian for help finding the right calorie intake for you, for counseling to make lifestyle changes, or for any other nutrition concerns you may have.

Peanuts are a legume, not a nut

Did you know?

• The average American consumes more than six pounds of peanuts and peanut butter products each year. 
• The average child will eat 1,500 peanut butter and jelly sandwiches before he/she graduates high school.

Or that:

• Peanuts have more protein, niacin, folate and phytosterols than any nut.
• Peanuts have a higher antioxidant capacity over grapes, Concord grape juice, green tea, tomatoes, spinach, broccoli, carrots and many more.
• Peanuts and peanut butter contain over 30 essential nutrients and phytonutrients.

Or that:

• The peanut is not a nut, but a legume related to beans and lentils.

A legume is defined as a pod, such as that of a pea or bean, that splits into two valves with the seeds attached to one edge of the valves.  Beans, lentils, peanuts, peas, and soybeans are some of the common legumes consumed by humans.

Peanuts and peanut butter act as great snacks because they contain protein, which keeps you full longer.  They can be eaten plain or add peanut butter as a dip for your fruits and vegetables, or as a spread for your wheat bread or crackers.  However, watch those serving sizes.  Calories from peanuts and peanut butter add up fast.


References:
http://www.nationalpeanutboard.org/classroom-funfacts.php

Drinking Water

Drinking plenty of water has many health benefits.  More than you might imagine.  After all, two-thirds of our bodies are made up of water. 

Your brain consists of 90% water, blood is 83% water, bone is 22% water, and muscle is up to 75% water. 

Water regulates our body temperature, detoxifies, protects and moisturizes our joints and the air in our lungs, and transports nutrients and oxygen into cells.  By not drinking enough water, you can become dehydrated.  Symptoms include tiredness, migraines, constipation, muscle cramps, irregular blood pressure, kidney problems, dry skin, and even death.

Drinking plain water can become boring but there are ways to stay hydrated by adding flavoring to your water or by regularly including high water content foods to your balanced diet.  Some of these foods include leafy greens like spinach, cabbage, romaine lettuce; melons, like watermelon, cantaloupe, honeydew; and tomatoes. 

Everyday you lose water by perspirating, breathing, urinating and having bowel movements.  You have to replenish the water you lose by drinking beverages and eating foods containing water.

There are sources stating that the adequate water intake for men is about 13 cups of total beverages a day, and 9 cups daily for women.  Other sources state 8 cups a day are needed for everyone.

However, the Dietary Guidelines for Americans 2010 states "Based on an extensive review of evidence, an Institute of Medicine panel concluded that the combination of thirst and usual drinking behavior, especially the consumption of fluids with meals, is sufficient to maintain normal hydration.  Because water needs vary considerably and because there is no evidence of chronic dehydration in the general population, a minimum intake of water cannot be set."

I would agree with the Dietary Guidelines since everyone's activity level and climate can be so different.  Follow your body's cues, drink when you feel it necessary; stop when you do not. 

References:
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/DGAC/Report/D-6-SodiumPotassiumWater.pdf

Importance of Iron

Iron deficiency is the most common nutritional deficiency in the U.S., affecting 30-50% of infants under the age of two, teenage girls, pregnant women, and the elderly.  Iron deficiency is the leading cause of anemia in the U.S.

Iron is a carrier of oxygen to the tissues from the lungs in the form of hemoglobin and an important part of enzyme reactions in many tissues.  Too little of iron in the body can interfere with these functions and can even lead to death.

Recommendations for iron are different between men and women and between age groups.
Women (ages 19-50 years): 18 mg iron per day
Women (ages 19-50 years): 27 mg if pregnant; 9 mg if breastfeeding
Men (ages 19 years and older): 8 mg iron per day
Older women (ages 51+ years): 8 mg iron per day

Food	Amount	Iron (mg)
100% iron-fortified ready-to-eat cereal	¾ cup	18
Grits, instant	½ cup	7.1
Cream of Wheat	½ cup	5.2
Oatmeal, instant	½ cup	5
Soybeans, cooked	½ cup	4.4
White rice	1/3 cup	3
Spinach	½ cup cooked, 1 cup raw	3
Beef tenderloin	3 oz	3
Baked beans	1/3 cup	3
Vegetable or soy burger	1 patty	2.9
Soy milk	1 cup	2.7
Egg	1 whole	1

Soy Products

Soy is a good source of protein, especially for vegetarians, vegans, and people who want to reduce the amount of meat they consumed. 

According to the US Food and Drug Administration: "Soy protein products can be good substitutes for animal products because, unlike some other beans, soy offers a "complete" protein profile.  Soy protein products can replace animal-based foods- which also have complete proteins but tend to contain more fat, especially saturated fat- without requiring major adjustments elsewhere in the diet."
There are many uses for soybeans, and soy products are now readily available at most grocery stores. 

Oils: Soybean oils are sold as "vegetable oils" or are used in a variety of processed foods.
Meal: Soybean meal is used as livestock feed and in lower-end dog foods.
Flour: Soybean flour is ground from soybeans and used in the processing of the meat substitute, textured vegetable protein.
Infant formula: Soy-based infant formulas are used for infants who are allergic to pasteurized cow milk proteins.
Meat & dairy substitutes: Soybeans are the main ingredient in dairy substitutes: soy milk, soy ice cream, soy yogurt, soy cheese; and in meat substitutes: veggie burgers.
Other products: Soybeans are used in oils, soaps, cosmetics, plastics, inks, crayons, and clothing.

Studies have shown many health benefits to eating soy, from prevention of osteoporosis and certain cancers to general heart health.  Soy is an important ingredient that many of us consume on a regular basis without even knowing it. 


References:
http://www.soya.be/soy-health.php
http://www.soyconnection.com/

Skim Milk vs Whole Milk

It is recommended to choose skim milk or low-fat (1%) milk over reduced-fat (2%) milk and whole milk.  Skim milk is whole milk minus the fat.  With the loss of fat comes less fat-soluble vitamins; therefore, skim milk is fortified with Vitamins A and D. 

Skim and low-fat milks are great for the general population, those with goals of weight loss, and those at a higher risk of heart disease.

One of the most important nutrients in milk is calcium.  One cup of milk is about 25-30% of your daily recommended calcium intake.  The amount between all milks is roughly the same.  3 glasses of milk a day will provide you with adequate calcium, which is especially important for elderly people and postmenopausal women.  Skim milk can help prevent diseases like osteoporosis and neuromuscular disorders, with less calories and fat than are found in 2% and whole milks.

A cup of whole milk has about 150 calories and 8 grams of fat.  Reduced-fat (2%) has 120 calories and 5 grams of fat.  Low-fat (1%) has 100 calories and 2.5 grams of fat.  Skim milk has 80 calories and negligible fat.

When trying to watch your weight and fat intake, skim milk can save you a lot of calories and fat while still providing plenty of nutrients.  If you were drinking 3 cups of whole milk daily and switched to 3 cups of skim milk daily, you would save 210 calories a day, 1470 calories a week, and about 6300 calories a month.  This is one easy way to make a small change in your eating habits and see weight loss.

The only real difference between whole milk and skim is fat and calorie content, so give skim milk a try.  Try 1% milk if you prefer the taste.

Independence Day Recipes

Happy Independence Day!  I've included 2 of my favorite BBQ/grill side dishes.  They are low in fat and calories, and high in those vitamins and minerals found in fruits and vegetables, and plenty of fiber!  Try them out:

Red, White, and Blue Parfaits:

Ingredients:
6 oz light vanilla yogurt
5 strawberries, sliced
1/4 cup blueberries, fresh or frozen
1/8 cup granola

Directions:
1. Layer 2 oz yogurt, 2-3 sliced strawberries, 1/8 cup blueberries, and sprinkle granola on top of layer in glass.
2. Repeat layers. Top with remaining yogurt.

Veggie Kabobs:

Ingredients:
8 cherry tomatoes
1 small zucchini, sliced into 8 pieces
1 red onion, cut into 4 wedges
1 green bell pepper, seeded, cut into 4 pieces
1 red bell pepper, seeded, cut into 4 pieces
1/2 cup fat free Italian dressing
1/2 cup brown rice
1 cup water
4 wooden skewers, soaked in water for 30 minutes

Directions:
1. In large sealable plastic bag, add tomatoes, zucchini, onion, and peppers. Pour Italian dressing over vegetables and shake to coat well. Marinate for 10 minutes.
2. In medium saucepan on high, combine rice and water, bring to a boil. Reduce heat to low and cover until water is absorbed and rice is tender, about 30 minutes. Transfer rice to small bowl and keep warm.
3. Prepare grill. Lightly coat grill rack or broiler pan with nonstick cooking spray, spraying away from heat source. Adjust cooking rack at least 4-6 inches from heat.
4. Thread 2 tomatoes, zucchini slices, and 1 onion wedge, green pepper, and red pepper onto each skewer.
5. Place kabobs on the grill rack or broiler pan; baste with leftover marinade.
6. Grill/ broil the kabobs until the vegetables are tender, about 6 minutes. Divide rice onto 2 plates, top with 2 kabobs. Enjoy!

Recipes have been adapted from Taste of Home's Healthy Cooking recipes

4th of July Eats

Ready for the Fourth of July?  Typical holiday gatherings usually include of a feast of bratwursts, hotdogs, chips, potato salads, and buttery corn on the cob.  While these foods are higher in fat and calories, that is not to say grilling is unhealthy.  There are many meats and side dishes that are nutritious and healthful.

Hotdogs and bratwursts are higher fat, higher sodium meats.  By choosing leaner ground beef for burgers, by trimming fat off steaks, and by using fish or poultry, you can safe yourself some calories.  You also add variety.

Many fruits and vegetables are in-season right now, which means they are more budget-friendly and flavorful.  Make use of those fruits: apricots, berries, cantaloupe, mangoes, melons, peaches, watermelon; and vegetables: carrots, corn, cucumbers, eggplants, peppers,  zucchini.  Get creative.  Make fruit salads, yogurt parfaits with blueberries and strawberries, or vegetable kabobs.  Grilling is for vegetables along with meat.  Use assorted herbs rather than butter to add flavor to your veggie sides.

Fourth of July is a great time to spend with family and friends.  Enjoy healthy grilling and side dishes while watching the fireworks!