What's in your 4th of July Menu?
The 4th of July is here! Along with the time with loved ones, patriotism, and fireworks, one of the best parts about Independence day is the food! Hot dogs, soda, pies… you get it. We looked at some of your favorite foods and gathered some nutrition facts about them. Now you have a 4th of July nutrition guide all in one place. Enjoy the food and have a great 4th of July!
1. Classic Cheeseburger
Serving Size: 1 burger
Calories: 300-500
Macros:
- Protein: 20-25g
- Carbohydrates: 30-40g
- Fat: 15-25g
Nutritional Facts:
- Rich in protein for muscle repair
- Contains saturated fats; moderation is key
- Add veggies for extra fiber and nutrients
2. Hot Dog
Serving Size: 1 hot dog with bun
Calories: 250-350
Macros:
- Protein: 10-15g
- Carbohydrates: 20-25g
- Fat: 15-20g
Nutritional Facts:
- High in sodium
- Moderate protein content
- Opt for whole-grain buns for added fiber
3. Fried Chicken
Serving Size: 1 drumstick (fried)
Calories: 160-200
Macros:
- Protein: 15-18g
- Carbohydrates: 5-7g
- Fat: 8-12g
Nutritional Facts:
- High in protein but also in saturated fats
- Contains carbohydrates from the breading
- Enjoy in moderation due to high calorie content
4. Potato Salad
Serving Size: 1 cup
Calories: 200-300
Macros:
- Protein: 3-5g
- Carbohydrates: 30-35g
- Fat: 10-15g
Nutritional Facts:
- High in carbohydrates
- Contains mayo; consider low-fat options
- Rich in potassium from potatoes
5. Corn on the Cob
Serving Size: 1 ear of corn
Calories: 70-100
Macros:
- Protein: 2-3g
- Carbohydrates: 15-20g
- Fat: 0.5-1g
Nutritional Facts:
- Low in calories and fat
- High in fiber and essential vitamins
- Naturally sweet and delicious
6. Watermelon
Serving Size: 1 cup (diced)
Calories: 45-60
Macros:
- Protein: 1g
- Carbohydrates: 11-15g
- Fat: 0g
Nutritional Facts:
- Hydrating and refreshing
- Low in calories
- Rich in vitamins A and C
7. Popsicles
Serving Size: 1 popsicle
Calories: 40-100
Macros:
- Protein: 0g
- Carbohydrates: 10-20g
- Fat: 0g
Nutritional Facts:
- Low in calories
- High in sugars
- Choose natural fruit-based options for healthier treats
8. Soda
Serving Size: 12 oz can
Calories: 150-180
Macros:
- Protein: 0g
- Carbohydrates: 39-45g
- Fat: 0g
Nutritional Facts:
- High in sugar and empty calories
- Contributes to hydration but not a healthy choice
- Opt for diet versions or sparkling water
9. Potato Chips
Serving Size: 1 oz (about 15-20 chips)
Calories: 150-160
Macros:
- Protein: 2g
- Carbohydrates: 15-16g
- Fat: 10g
Nutritional Facts:
- High in fat, particularly unhealthy trans fats
- Contains sodium; consume in moderation
- Look for baked or low-sodium versions
10. Apple Pie
Serving Size: 1 slice (1/8 of a 9-inch pie)
Calories: 300-400
Macros:
- Protein: 2-4g
- Carbohydrates: 45-60g
- Fat: 15-20g
Nutritional Facts:
- High in sugar and carbohydrates
- Contains healthy fruit but also added sugars
- Enjoy in moderation as a sweet treat
