July 4th is of course, the nation’s birthday. It is Independence day, a day marked with parades, parties, picnics and fireworks. It is a day when foods and drinks abound – it is a day of celebration. From east to west, north to south, Americans everywhere will be celebrating this most significant milestone in the life of the country. As a culture we celebrate with food and our favorite beverages so quite naturally there is a tendency for everyone to get a bit carried away. This being the case, some fore planning can help us tremendously in terms of staying within proper dietary guidelines while enjoying ourselves at the same time.

Start by selecting healthy food items for your menu. I have included a list of ten items that can set you on the right track for these celebrations.

1. Watermelon: A delicious summer fruit that’s extremely tasty, refreshing and healthy at the same time.

2. Cruciferous Vegetables: Broccoli, cauliflower, etc are nice and crunchy treats. Ideal for dipping and eating on the run. These are low in calories and highly nutritious.

3. Nuts: Peanuts, almonds, walnuts etc are party favorites. Spread them out on the table and watch as guests gobble them up.

4. Berries: Fresh berries are ideal especially for early morning snacks. These are rich in antioxidants and sweet and flavorful. Favorites include strawberries, raspberries, blueberries and blackberries.

5. Leafy green Vegetables: Favorites like collard greens make delicious side dishes when cooked, but you can also toss up a scrumptious green salad with choices like spinach, kale and lettuce. Through in the cucumbers, tomatoes along with your other favorite ingredients to pump your body full with nutrition.

6. Eggs: Although eggs are sometimes lamented for their high cholesterol content, they are actually quite healthy when eaten in limited amounts. Try to stay away from scramble eggs though; cholesterol levels are highest when eggs are prepared in this manner.

7. Fruits: What’s better than snacking on a juicy red apple as you enjoy the day’s festivities? Fruits are excellent sources of vitamins and antioxidants.

8. Beans: Make your favorite dish with your favorite beans. Beans are among some of the healthiest foods on earth.

9. Salmon: Many studies have found that salmon provides the most health benefits of all fish. They are rich in omega-3 fatty acids which are essential for protecting the heart and fortifying the immune system.

10. Yogurt: For some reason we like to eat ice cream during the holidays, but instead of the ice cream this Independence Day why not grab a big serving of yogurt? Among other benefits, yogurt promotes a healthy digestive system.

Independence Day is a time of celebration, but as you celebrate, protect your health by choosing foods that are not only tasty but foods that will also benefit your body nutritiously. You may also be interested to know that if you choose right, many foods will protect you from common illnesses like diabetes and hypertension.