The Food Journal and Food, Nutrition & Science

An alliance between The Lempert Report and The Center for Food Integrity

Red, White, and Blue: Healthy Eating Tips for You!

Red, White, and Blue: Healthy Eating Tips for You!

Dietitian Dialogues

June 25, 2014

by Amber E. Badeau, MS, RD, LDN

The 4th of July is one of the greatest holidays with all of the food, activities, barbeques, friends, family, the celebration of our country’s birthday, and of course, the fireworks! It is an exciting, festive, and important day. When you are planning a gathering or attending a party, remember these healthy eating tips! 

Come prepared. Often we go to summer time cookouts that offer a variety of foods that are deliciously high in calories and fat. If you know the cookout will not have that many healthy choices, bring a healthy dish to pass! This way you will make sure to give yourself a healthier option.

Remember your fruits and vegetables. Even though you may be at a party or barbeque, remember to make half of your plate fruits and vegetables! First, load your plate with fruits and vegetables and then go back for small amounts of other dishes you wanted to try.   

Try something new. There are so many fresh fruits and vegetables in season during the summer. Think about your supermarket produce section during this time of year. It is probably bursting with color from all sorts of fruits and vegetables that are in season. Much of that produce may even be locally grown!  

It is the perfect time to step out of your comfort zone and try a new recipe. Experiment with a fun recipe that uses some of the local produce at your grocery store. The recipe below** is a perfect example of a fun recipe that uses red, white, and blue fruits to make a delicious and festive fruit salad. Have fun with it and get excited by your food! 

Keep it safe. Keep in mind the temperatures of foods during your parties. Keep cold food cold and hot foods hot. Wash everything from plates, utensils, grill counter tops, flippers, and so on. It is better to be safe than sorry. Everyone loves to reminisce about the great party in the summer, but not so much if they get sick from the food at that party. 

Stay Hydrated. When it is humid and hot out, it can be easy to become dehydrated. Keep your water bottle with you constantly. If you are not a fan of plain water, jazz it up with some fresh berries or herbs like mint!

And, as always, have a healthy and happy summer from your Registered Dietitian at the ShopRite of Front & Olney in Philadelphia, PA!


As the Retail Dietitian for the ShopRite of Front & Olney in Philadelphia, Amber Badeau, RD develops nutrition programs for the store and helps to serve the local community and schools by providing information and guidance that can help influence better food choices. As part of ShopRite’s Retail Dietitian team, Amber joins more than sixty Registered Dietitians who serve ShopRite stores in Pennsylvania, New Jersey, New York, Connecticut and Maryland.  


**Blueberry, Strawberry & Jicama Salsa


Yield: About 3 cups salsa

Prep Time: 5 minutes

A fresh and fruity salsa with a nice crunch! Perfect for the 4th of July... or any summer day! 


1 cup fresh blueberries
1 cup diced strawberries
1 cup diced jicama
1/3 cup chopped cilantro
1/4 cup finely chopped red onion
2 tablespoons finely chopped jalapeno pepper, stemmed and seeded
Juice of 1 large lime
Whole wheat Tortilla chips, for serving


In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice. Stir until well combined. Serve with whole-wheat tortilla chips at room temperature or chilled. This salsa would also go great with grilled fish or chicken.