Red, White, and Blue for a Healthy You

strawberry banana smoothie

Red, white, and blue themed dishes are a classic at 4th of July cookouts. And for good reason!  Not only do these colors symbolize patriotism and the American flag, but they also happen to be found in many nutritious foods. Showcase your American pride while nourishing your body this July 4th by eating red, white and blue!  


We all learned in school that red stripes on the American flag symbolized the original thirteen colonies, but what about red foods on your plate? They can be a delicious source of vitamins, minerals, and phytonutrients. Scoop up dishes with fresh strawberries, include juicy watermelon for the essence of summer and don’t forget the plump red tomatoes–they can top your burgers and shine in this Caprese recipe. Need an appetizer? Wow guests with roasted red pepper feta dip.  


Listening to fad diet claims that all white foods are bad may cause you to miss out on many important nutrients! Chances are it will be a steamy summertime cookout this July 4th, so stay hydrated by starting your day with a cup of cold nutritious low-fat milk. Later, opt for dishes made with onion for a source of gut-friendly prebiotics and enjoy potassium-filled potato salad made lighter with protein-packed Greek yogurt to replace some of the mayonnaise.  


Southeast Dairy Association - blues buster berry smoothie

When you think of blue foods, blueberries are probably what comes to mind. These delicious berries are low in calories and full of health benefits. Packed with antioxidants, including vitamin C, blueberries are a great addition to any meal. Enjoy them in a smoothie or choose a light and airy dessert like angel food cake topped with whipped cream and fresh blueberries.  

Combining all these colors together can make for the ultimate 4th of July treat and these patriotic popsicles do just that! Eat your red, white, and blue this holiday to celebrate your American pride and get important nutrients that support your health.  

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