Memorial Day marks the start of summer for many, but more importantly, it’s a time to remember and honor the men and women who made the ultimate sacrifice for our country. As families gather for BBQs and head for the beach, it’s important to keep the true meaning of the day at the center while also making choices that support good health.
Reflect and remember
Before loading up the plate or firing up the grill, take a moment to reflect on the reason for the gathering. Whether through a moment of silence, attending a local ceremony, reflecting at a Missing Man Table, or simply sharing stories of service and sacrifice, honoring our fallen heroes can help to give deeper meaning to the day.
Focus on whole foods
Memorial Day meals don’t have to be a diet disaster. Building a plate full of whole, nutritious foods can help maintain energy and avoid the sluggish feeling that often follows heavy, processed meals.
Fill your plate with whole foods
Choose protein first. Grilled meats like chicken, burgers, brisket, or even fish provide filling protein that supports muscle and keeps hunger in check. Then fill up on fruits and vegetables. Fresh salads, grilled vegetables, and fruit platters are colorful, nutrient-packed options.
Watch portion sizes
Portion control is key at BBQs where food is often abundant. Using a smaller plate, starting with veggies and protein and eating slowly can help avoid overeating.
Make fruit the dessert
Instead of reaching for high-sugar desserts, enjoy the natural sweetness of fresh fruit. Watermelon slices, berry mixes or grilled peaches can satisfy a sweet tooth without added sugars and unhealthy fats.
Stay hydrated
Warm weather and salty foods can lead to dehydration. Drink plenty of water throughout the day. Avoid or minimize alcoholic beverages, especially if you are out in the sun. And avoid or limit sugar-filled drinks like soda, tea and lemonade.
Focus on the fun, not just the food
Remember, the day is about connection and remembrance. Enjoy lawn games, walks or just catching up with loved ones. Keeping the focus off food helps avoid mindless eating.
Final thoughts
Memorial Day is a time to honor the fallen and cherish the freedoms they protected. Celebrating with family and friends while making mindful food choices can keep the focus on what truly matters – remembrance, gratitude, service and sacrifice.
