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Fourth of July is quickly approaching, and weather forecasts indicate we can expect hot (but not too hot) and clear skies — the making of a perfect celebration. Many families celebrate with a day at the lake or backyard pool, culminating with the watching of a spectacular fireworks display. Of course, throughout all the day’s celebrations will be food, and typically an overabundance of it!

If you’ve had weight loss surgery and are watching what you eat, or are just trying to not overdo it on this day, you won’t be surprised that many people consume enough calories on a single day for what is recommended for two or three days — sometimes even more! What might surprise you, however, is which foods have the greatest calories.

Grilling is a traditional favorite for 4th of July celebrations — and the spread may include steaks, ribs, chicken, and pork — sometimes a combination of them all. But grilling is the healthiest approach for eating meats, and as long as you don’t overdo quantities, meats can provide a great nutritional benefit and not overdo the calories. It’s the fattening side dishes, appetizers, and ice cream that can you your diet in, however.

Salads are often made with fattening mayonnaise, dripping with oils, cheese, breads, and more, and you’re often so busy socializing with friends and family that you may not realize how much you’ve consumed. Chips and dips can also pack on the pounds as can cobblers, pies and cakes. And alcoholic drinks, especially those made in a blender, can sometimes be a whopping 500-700 calories each! (Remember, we recommend refraining from alcohol consumption the first year after weight-loss surgery anyway!)

The good news is that most spreads are balanced with healthier foods along with the fattening ones, and you can pick and choose carefully so that you can still enjoy the outing without making a big deal over your selections. Most outdoor celebrations include fresh veggies and fruit (just stay away from the fattening dips like Ranch dressing and heavy whipped creams), and low-fat salads. Another good reason to stay away from potato salads, slaws, and the like? Those salads have ingredients that can quickly spoil when out in the heat, leading to food poisoning or at the very least, upset stomachs.

And while you’re celebrating America’s Independence Day, you can also celebrate the new, slimmer and healthier, you!