Balance & BBQs: Featured July Recipes

Balance & BBQs: A Realistic Guide to Enjoying Summer Food

Summer isn’t just about salads and smoothies—it’s also cookouts, dips, and dessert tables. The good news? Nutrition and enjoyment can go hand in hand.

This July, we’re leaning into balance. Whether you're hosting a backyard bash, relaxing poolside, or just trying to keep your energy up during the heat, these tips and tools will help you feel your best, without skipping the good stuff.
 

🍽 1. Build a Plate You’ll Love (and Feel Good About)

You don’t need to overhaul your July 4th plans to eat well. Use this simple method to create a balanced plate:

  • Start with color: Load up on grilled veggies, fruit salad, or fresh corn

  • Add protein: Think grilled chicken, lean burgers, or bean-based dips

  • Don’t skip carbs: Pasta salads, buns, or potatoes all have a place, especially when you pair them with fiber and protein

Grab our 4th of July Special Menu for a lineup of celebration-ready recipes that are festive and fueling.
 

🥑 2. Dips, Done Right

Let’s be honest: dips are the real MVP of summer get-togethers. Instead of skipping them, upgrade them!

Our favorite better-for-you options use ingredients like Greek yogurt, beans, herbs, and fresh veggies—but don’t skimp on flavor.

Try our featured dip recipes to impress your guests (and sneak in some nutrients!).
 

💧 3. Hydrate Without Overthinking It

The heat can sneak up fast in July. Keep it simple:

  • Drink water throughout the day (not just when you're thirsty)

  • Infuse with fruit for flavor

  • Snack on hydrating foods like watermelon, cucumber, and oranges

🥤 Tip: Alternate between water and other beverages during cookouts—it helps you pace yourself and stay cool.
 

🎯 4. Keep It Real (and Keep It Fun)

You don’t have to choose between “healthy” and “happy.” One ice cream cone doesn’t erase your habits, just like one salad doesn’t define them. Choose foods that satisfy both your body and your cravings.

Want to play along? Try our “This or That: Summer Edition” activity—no pressure, just fun choices to spark a smile and celebrate all the little things that make summer you

🌟 Need a Reset After the Holiday?

Big meal? Long weekend? Don’t punish yourself—just return to what makes you feel good:

We’re here for all of it. No guilt, no “getting back on track” talk. Just support, guidance, and the freedom to enjoy food and life without stress.
 

Need More Personalized Guidance? 

Nutrition HealthWorks at the Y
Our Registered Dietitians offer realistic support for real life—whether you’re just starting out or fine-tuning your wellness routine.

NINA CASETTA, RD
Warlick Family YMCA Dietitian
Nutrition HealthWorks

BRIAN COLLINS, MS, RD, LDN
Stowe Family YMCA
Nutrition HealthWorks

Category
Healthy Living