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Red, white and blue nutritious foods for the Fourth of July

Show your patriotism on your plates.

If you’re spending the Fourth of July hosting a barbecue, you’re probably sticking to the red, white and blue theme through festive décor. But there are ways to incorporate patriotism into the menu, too — without sacrificing nutrients or flavor.

Registered dietitians Dawn Jackson Blatner and Bonnie Taub-Dix talked with U.S. News about naturally red, white and blue foods that will keep your celebration festive and healthy. Blatner is the author of “The Flexitarian Diet,” and Taub-Dix, a U.S. News blogger, is the author of “Read it Before You Eat It.”

Check out the gallery below to get ideas for your Fourth of July festivities.

Group of homemade mixed berry yogurt popsicles on a rustic wood background (Getty Images/iStockphoto) — Red, white and blue: yogurt rocket pops Another way to have a nutritious and refreshing treat is through a red, white and blue yogurt rocket pop. “You know those old-fashioned red, white and blue pops with no nutrition? You can do a yogurt version,” Jackson Blatner says. “It’s actually 100% real food, as opposed to just flavored water.” In small cups or trays, freeze puréed blueberries, 2% Greek yogurt and puréed strawberries to create a unique Popsicle for kids and adults. (Getty Images/iStockphoto)

Roasted fruits and vegetables on wooden table — Red, white and blue: roasted veggie tray Cauliflower, roasted beets and purple potatoes represent all three colors. You can mix the veggies depending on what looks fresh at the grocery store, and remember that varying colors also varies nutrients and health benefits. “A red bell pepper on the veggie tray is a great option people forget. I see a lot of baby carrots and cucumbers, but red bell pepper is a superstar in the vitamin C family,” Jackson Blatner says. It’s a good idea to flavor the vegetables with various spices and seasonings when roasting to complement their natural flavors. “Spice it up, because everyone loves spices,” Taub-Dix says. “You could use a lot of seasoning.” (Getty Images/iStockphoto)

summer fruit salad — Red, white and blue: fruit salad One of the simplest ways to add patriotic colors to your picnic table is through a fresh fruit salad. Use watermelon balls, blueberries and bananas to represent each color. Bananas are an excellent source of potassium and fiber, blueberries provide antioxidants and watermelon is a source of lycopene. “The beautiful thing about these foods is they are all so high in water content,” Taub-Dix days. “In summer, especially if you’re barbecuing or out at your Fourth of July picnic, they’re very hydrating.” (Getty Images/iStockphoto)

Potato salad with a Greek yogurt dressing — Red, white and blue: patriotic potato salad Using different colored potatoes in a potato salad is a great way to vary both nutrients and the colors on your Fourth of July plate. Among the benefits of potatoes: They’re high in potassium, fiber and vitamin C. Add some red bell peppers and cherry tomatoes for an extra touch of red, and keep it fresh with less mayonnaise than traditional potato salad. Adding parsley, garlic powder, salt and pepper will amp up the flavor so the mayo won’t be missed. “In terms of using different colored potatoes, it’s a way to really get a good dose of potassium,” Taub-Dix says. “We know that also in the summertime, there is a tendency for us to lose fluids and it’s important to replace electrolytes, so a good source of potassium is really important for us.” (Getty Images/iStockphoto)

Kitchen shoot — Red: frozen red grapes Red grapes are a natural source of antioxidants, potassium and vitamin K — and 1 cup is just about 100 calories. When frozen, they can serve as a refreshing treat on a hot Fourth of July day. “At almost every barbecue I go to, I see my nieces and nephews running around with those push-up freeze pops,” Jackson Blatner says. “Frozen red grapes would make such a healthy, natural stand-in.” (Getty Images/iStockphoto)

Raw Jicama, Mexican turnip, ketogenic food — White: jicama Very similar in texture to a turnip, a jicama can serve as a great appetizer raw or cooked with meats and other vegetables. Because of its high water content, it offers an appeal summertime benefit: It works well as a hydrator. “It’s very high in water, so that allows people to feel full for fewer calories,” Jackson Blatner says. (Getty Images/iStockphoto)

Blue corn Organic tortilla chips with Guacamole on white wooden board. — Blue: blue corn chips Corn chips, served with salsa, are a festive and low-calorie option for an appetizer. “There is evidence that the blue corn might have more antioxidants than the traditional yellow corn or red corn,” Jackson Blatner says. “So there’s a health advantage to making those blue corn chips.” Chips and salsa also have significantly fewer calories than sour cream and onion dip with potato chips. (Getty Images/iStockphoto)

ice tea drinks made with Hibiscus flower petals and ice cubes in the drinking glasses — Red: iced hibiscus tea Iced hibiscus tea has few calories — but lots of natural flavor. Not only is this herbal tea refreshing, but there’s also evidence it can help regulate blood pressure. “I love to cut sangria with it, whether it’s red wine or white wine,” Jackson Blatner says. “You can mix half wine and half hibiscus tea to make half-the-calorie sangria.” (Getty Images/iStockphoto)

Vegetarian skewers with potatoes, mushrooms and onions in a herb dressing on grill pan — White: grilled white potatoes White potatoes, when grilled, make a great side dish to any entree. They contain resistance starch, which is a type of fiber that makes people feel full and has cancer prevention properties. “People sometimes demonize white foods, saying white foods are no good,” Jackson Blatner says. “White rice, white pasta, white bread, all those things have been refined to be white — whereas the white potato just grew white and is naturally a white food.” (Getty Images/iStockphoto)

red beetroot cutting into pieces in a bowl — Blue: beets Jackson Blatner says beets are considered a “new superfood.” Served in a salad or as a side dish, this nutritious vegetable adds a purplish-blue color on your plate, as well as many health benefits. Because beets contain nitrates, they turn into nitric oxide within the body, increasing blood flow. “You’ll feel a little bit more energized — there will be more oxygen sent to your brain,” Jackson Blatner says. “So maybe that will help with your Fourth of July game of catch.” (Getty Images/iStockphoto)

delicious cold Gazpacho soup in glasses on the wooden table — Red: gazpacho This cold soup contains tomatoes known for their lycopene compounds — which help maintain heart health and are linked to cancer prevention. “It’s so easy to flurry up a little bit of garlic, onions, tomatoes and cucumbers and make a cold soup,” Jackson Blatner says. “It’s so refreshing for the Fourth of July.” (Getty Images/iStockphoto)

White bean hummus with baked garlic and dried herbs in a bowl over grey slate, stone or concrete background.Top view with copy space. — White: white bean hummus White bean hummus can serve as a fantastic, low-calorie dip with chips and appetizers. Because it’s made from white beans, it’s high in protein. “The protein is coming from a plant protein. On a day that is traditionally based on things like ribs, hot dogs and burgers, getting a little dose of plant protein from white beans is kind of a cool idea,” Jackson Blatner says. (Getty Images/iStockphoto)

Rustic background with cheese — Blue: blue cheese Blue cheese serves as a fantastic source of flavor in salads and sauces. Compared to mild cheeses, a little will go a long way in terms of flavor. “If you were to make a salad with blue cheese and either pomegranate seeds or thinly sliced beets, you could have a really nice flavorful salad for the summer,” Jackson Blatner says. (Getty Images/iStockphoto)

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Group of homemade mixed berry yogurt popsicles on a rustic wood background (Getty Images/iStockphoto)

Roasted fruits and vegetables on wooden table

summer fruit salad

Potato salad with a Greek yogurt dressing

Raw Jicama, Mexican turnip, ketogenic food

Blue corn Organic tortilla chips with Guacamole on white wooden board.

ice tea drinks made with Hibiscus flower petals and ice cubes in the drinking glasses

Vegetarian skewers with potatoes, mushrooms and onions in a herb dressing on grill pan

red beetroot cutting into pieces in a bowl

delicious cold Gazpacho soup in glasses on the wooden table

White bean hummus with baked garlic and dried herbs in a bowl over grey slate, stone or concrete background.Top view with copy space.

Rustic background with cheese

Share This Gallery:

To recap, here are naturally red, white and blue foods for the Fourth of July:

— Frozen red grapes

— Jicama

— Blue corn chips

— Iced hibiscus tea

— Grilled white potatoes

— Beets

— Gazpacho

— White bean hummus

— Blue cheese

— Roasted veggie tray

— Fruit salad

— Yogurt rocket pops

— Patriotic potato salad

More from U.S. News

The Best Foods for Lowering Your Blood Pressure

Green Smoothies 101: Health Benefits and Recipes

Unusual Uses for Avocados

Red, White and Blue Nutritious Foods for the Fourth of July originally appeared on usnews.com

Update 06/24/19: This slideshow was originally published on June 25, 2014.

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