Whether you’re celebrating in the USA or abroad, Independence Day is one of the year’s biggest celebrations for those who observe it. But from hot dogs to apple pie, there are plenty of foods associated with July 4th that mean it’s not always the best time of the year if you’re looking to eat healthily. Nichola Ludlam-Raine, dietician and author of the book How Not to Eat Ultra-Processed, says: “Focus on balance - include colourful vegetables, lean proteins, and wholegrains alongside traditional treats. Cooking methods matter; grilling, baking, and steaming are healthier than deep-frying. And watch portion sizes so you can enjoy your favourites mindfully!” The importance of variety is echoed by the U.S. Department of Agriculture, that advises: “Healthy eating is important at every stage of life, including celebrations and gatherings. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium.” So if you’re looking to enjoy a healthier July 4th without wanting to compromise on good flavours, have a look through the tips on the following slides for ways to bring a healthier twist to Independence Day snack favourites. (Photo: Ildar Abulkhanov/Getty)

Coleslaw

It’s not one of the most typically indulgent parts of the July 4th dinner table, but there are a number of ways you can change your home-made coleslaw to make it that little bit better for you. More shredded vegetables like carrots, red cabbage or kale will also mean more fibre and nutrients, Ludlaim-Raine advises. She says: “Classic coleslaw can be surprisingly high in calories and fat because of the mayonnaise-based dressing. A simple way to lighten it up is to use a mixture of low-fat yoghurt and a little light mayo or olive oil, which keeps it creamy but cuts some fat.” (Photo: Annmarie Young Photography/Getty/Moment RF)

Burgers

While many burgers you can find at your local food store might be processed, Ludlaim-Raine assures us that the right burgers can be part of a healthy meal. “Choose lean minced beef (5% fat) or try turkey or plant-based patties. Cooking them on the grill helps excess fat drip away.” And it’s not just the burgers themselves but their presentation – she says try serving in a wholegrain bun and pile on salad or homemade slaw, with any extras like cheese and creamy sauces added in small amounts. (Photo: Connie Miller/Milk Street via AP)

Apple pie

On the one hand, apple pies are often quite heavy on the butter and sugar. But they’re also a treat where the fruit often forms a prominent part, Cleveland Clinic explaining that apples can ease inflammation, reduce blood pressure and satisfy hunger. Ludlam-Raine says: “Traditional apple pie is often loaded with sugar and butter. For a healthier version, use less sugar in the filling (apples are naturally sweet!), and swap the pastry for a crumble topping made with oats and nuts for extra fibre and healthy fats. Serving a small slice with Greek yoghurt instead of cream also helps to lighten it up.” (Photo: Kinga Krzeminska/Getty)

Hotdogs

Sammie Gill, registered dietitian and British Dietetic Association (BDA) spokesperson has explained to The i Paper that for hotdogs, as with burgers, the advice is not to avoid altogether if you don’t want to, just make sure they’re not too plentiful or regular. While sausages have never been considered a healthy food, “there are big differences in the quality of meat products you can buy from your local supermarket,” says Gill. “Choose sausages made from at least 80 per cent meat, which have a lower percentage of fillers (such as cereal husks), and minimal preservatives.” Ludlam-Raine agrees on the importance of meat content, saying: “Hotdogs tend to be processed and high in salt and saturated fat. Look for leaner sausages with higher meat content and no added nitrates if possible”. As for how to cook and serve, she recommends grilling instead of frying to reduce extra fat, and serving them with plenty of salad or veg-based sides to help balance the meal too. (Photo: Kena Betancur/Getty)

Peanut butter

Whether you’re making your own peanut butter cups or going for a healthier spoonful with sliced apple, make sure you’re using the best peanut butter for it. Peanut butter, Ludlaim-Raine explains, can be very nutritious as it’s a good source of protein, healthy fats, and minerals like magnesium. She says: “The key is to choose jars with 100% peanuts with no added sugar or palm oil.” (Photo: ollo/Getty/E+)

Corn on the cob

Like coleslaw, this isn’t the part of your meal that’s likely to have the most calories, being naturally high in fibre and antioxidants. But there are still some great ways to substitute the fattier components without removing the flavour. “It’s healthiest when grilled or boiled without too much butter,” explains Ludlaim-Raine. “A squeeze of lime and a sprinkle of chilli or herbs adds flavour without the extra saturated fat.” (Photo: Tang Ming Tung/Getty)