Open Arms of Minnesota

Tips for a Healthy Fourth of July

By Brianna Elliott, MS, RD, LD – Open Arms of Minnesota Registered Dietitian

Photo by Alondra Olivas on Unsplash

The Fourth of July is an exciting time of year. Especially for us Minnesotans, the Fourth signifies that summer is officially here. Many of us spend the holiday celebrating with friends and family at parties that typically involve barbecues or picnics and enjoying lots of time outside. If you’re celebrating the holiday this year, here are some tips to follow for a happy and healthy Fourth of July:

  • Bring a healthy dish to share: Going to a barbeque or a picnic? Why not bring a nutritious salad or another veggie-based dish to share with your friends and family? That way, you know you’ll have at least one healthy item that you can fill up your plate with. See our list below for some yummy ideas.
  • Hydrate: It’s no surprise that it can get pretty hot outside during the summer months, and drinking enough water becomes especially important. Make sure to carry a water bottle with you wherever you go. Aim to drink at least eight cups of water throughout the day and include water-rich fruits and vegetables in your diet, such as watermelon, cucumbers, cantaloupe and tomatoes!
  • Enjoy a treat (or two) if you really want one. Restricting yourself could lead to an over-indulgence later on. Really savor desserts—eat them slowly and away from distractions. This can help satisfy your craving and prevent overeating.
  • Stay active: As tempting as it can be to lounge around on holidays, there are so many fun activities that you can do on the Fourth (and all summer long) that will encourage you to get moving. Go swimming, play some volleyball or Frisbee with your friends and family or go for a walk.
  • Love to grill on the Fourth? We often think “meat” when grilling is mentioned, but did you know that you can grill veggies and fruits as well? Aim to fill at least half of your plate with grilled veggies and/or fruits. Some delicious options include asparagus, bell peppers, zucchini, tomatoes, onions, pineapple and peaches.
  • Don’t forget about sunscreen! The sun’s rays are incredibly strong this time of year. Prevent sunburn and other skin damage by applying sunscreen with an SPF of 30 or higher. Make sure to reapply it at least every two hours, or immediately after swimming or sweating.

If you’re looking for a healthy recipe or two to share on the Fourth, here are some ideas:

Have a Happy and Healthy Fourth!

More from Open Arms

Turkey Day 5K graphic

Turkey Day 5K To Benefit Open Arms

Twin Cities In Motion Dick’s Sporting Goods Turkey Day 5K To Benefit Open Arms Open Arms of Minnesota is proud to be the official charity beneficiary of this year’s Dick’s Sporting Goods Turkey Day 5K, brought to you by Twin Cities In Motion!  The

Read More »
Leah and Quinn Villagomez

Open Arms On KFAI’s Fresh Fruit

Leah Hebert Welles Joins Quinn Villagomez On Fresh Fruit Radio Show Open Arms CEO Leah Hebert Welles joined Quinn Villagomez, host of the radio show “Fresh Fruit” on KFAI 90.3 Thursday, Nov. 2 for a conversation about the exciting events taking place at Open

Read More »
Holiday Treats graphic.


Open Arms of Minnesota is pleased to bring you a wide array of Holiday Treats to satisfy your sweet tooth this season! This year’s Holiday Treats can be purchased through our online shop via the link below. 

Holiday Treats will be available for pick up at the following times and locations: 

  • Tuesday, December 12 | Minneapolis Kitchen & Campus | 4 – 6 p.m. 
  • Thursday, December 14 | St. Paul Kitchen & Campus | 4 – 6 p.m. 
  • Saturday, December 16 | Minneapolis Kitchen & Campus | 10 a.m. – 2 p.m.