Have a Healthy and Happy Fourth of July!

Anybody else ready for a long holiday weekend? It's almost here, folks. We just need to get through one more day at the office. From boating and tubing to multiple backyard BBQs, I'm looking forward to an action-packed three days of fun in the sun (hopefully) with good friends.

I'm also designing my menu for the weekend. Thanks to all those cook-outs and parties, the Fourth of July is often a high-calorie extravaganza. Fortunately, there are ways to survive the holiday with minimal weight gain.

* If you're heading to a BBQ at a friend or relative's house, bring some low-calorie snack options such as a fruit salad or raw veggies and hummus.
* Don't show up hungry. Take time to eat a light, healthy snack before chowing down.
* Use a smaller plate. And when fixing it, make sure the bulk of the meal is fruits and veggies, such as salad, baked beans, corn, watermelon and grapes. That way you can fill up your belly faster with healthier items.
* Eating smaller portions is key. Yes, you can indulge in some potato salad and that scrumptious looking slice of cake. But don't pile a mountain of it on your plate or eat half a pie in one sitting.
* Avoid adding lots of butter, salt and fatty dressings. And skip the chips, crackers, breads and other high-calorie items.
* Try not to get seconds until a few hours after you've eaten the first plate.
* Always eat dessert last.
* It's all about water. Drink lots of it to help fill you up.
* Think before you drink. The rule of thumb is, the higher the proof, the higher the calories, and the creamier the cocktail, the more fattening it is. Some cocktails - take a Long Island Iced Tea, White Russian or Mai Tai - can pack 400 to 800 calories in a standard 12-ounce glass. In addition, juices, full-calorie sodas and tonic water add more calories to any drink. The best plan is to stick with wine, light beer, diet soda or cocktails containing sugar-free mixers. And remember to always pace yourself.

For another light cocktail option, check out this fabulous sangria recipe courtesy of Hungry Girl.

Party-in-a-Pitcher Sangria

Ingredients:
1 bottle red wine
1 can Sprite Zero (or 1 1/2 cups of any diet lemon-lime soda)
1 cup Diet Ocean Spray Cranberry Pomegranate (or another flavor of Diet Ocean Spray)
1 cup sliced strawberries
1 small orange, peeled and chopped
Half a Fuji apple, chopped
Half a slightly under-ripe banana, peeled and chopped
1/2 cup pineapple chunks (if canned, packed in juice)

Directions:
Place fruit in a large container that will not stain easily (like a glass pitcher or a high-quality plastic one). Cover fruit with wine and cranberry drink, and give mixture a good stir.
Cover and refrigerate for at least 10 hours.
Once ready to serve, add soda and give it a good stir. Pour and be sure to get a nice amount of fruit in each glass. Enjoy!