A Dietitian’s Tips for a Keto-Friendly 4th of July

staceyIn today’s guest blog post, ketogenic dietitian Stacey Bessone provides some tips for celebrating the 4th of July while on the ketogenic diet. Stacey is a ketogenic dietitian, RDN, LDN, based in St. Petersburg, Florida, and a Keto Ambassador.

 


Fourth of July: The official American holiday for summer.  It is a great day for family time, outdoor grilling and fireworks.  Staying on the ketogenic diet during this holiday can be cool and tasty.  Here are some suggestions for a festive, keto-friendly 4th.

  1. Make sugar free ice pops and frozen treats. You can make cream-cicles with heavy cream and sugar free gelatin or use water, stevia and food coloring to make your own frozen pops. It is also fun to make star-shaped frozen ice cubes using just water and food coloring.  Who doesn’t want a red, white and blue stars floating in their water??
  2. Use the “raw meat” choice (in Keto Diet Calculator) and pre weigh foods for the BBQ. Chicken, beef or your favorite protein can be cooked on the grill right along with everyone else’s protein.  Just keep track of your keto portion. Try a lettuce bun for your hamburger.  Ribs can be tasty too.Young black boy holding flag at 4th July family garden
  3. Make kabobs using your favorite protein with peppers and onions. Use low-carb ranch or make another low-carb creamy dipping sauce.
  4. Add keto-friendly sides. Try substituting cauliflower for the potato in potato salad or for the macaroni in mac and cheese (try this Cauliflower & Cheese recipe from KetoCal). Zoodles (spiralized zucchini) are a great substitute for pasta as well. Coleslaw can be made low in carb using mayo.
  5. Try grilling your carb portion of the meal. Grilled tomato, grilled zucchini or even grilled fruit (maybe a small portion of a peach) taste great.
  6. Consider breaking out some berries for dessert. Berries are in season and naturally low in carbs.  Adding heavy whipping cream or cooking them in butter can be super delicious. You can even make a low-carb fresh berry crumble, such as these 4:1 KetoCal® recipes for Raspberry Crumble and Blackberry Crumble.
  7. Use cookie cutters in the shape of stars to cut out sugar free gelatin into Fourth or July shapes. Try this 4:1 gelatin recipe from KetoCal.
  8. Remember it is not always about food. What a great day for playing outdoor games like kickball, catch, or corn hole game.  Also look on Pinterest™* for DIY games like Twister™* using spray paint on the grass or bean bag toss using paper plates and paint. It is a great day to go to the beach. If outdoors is not your thing, a good movie or show may be a good treat too.
  9. If you are playing outside, remember to STAY HYDRATED. This is important for everyone but especially important when on the ketogenic diet. Drink plenty of water and do not skip your meals and snacks.

Have a happy and safe 4th of July!

-Stacey

I was paid by Nutricia for my time to write this blog post but my opinions are my own. 

As always, please consult with your healthcare provider to determine if recipes ideas are appropriate for
you or your child.

*Nutricia is not affiliated with Pinterest or Twister. Pinterest is a registered trademark of Pinterest, Inc. Twister is a registered trademark of Milton Bradley Company.

 

Summer Traveling while on the Ketogenic Diet

Today’s guest blog post is by ketogenic dietitian Robyn Blackford, RDN, LDN. Thank you for these helpful and timely tips, Robyn!

Robyn Blackford, RDN, LDN


The beginning of summer is finally here! Are you considering a family trip this summer? Packing up your keto kid for a family trip may seem like a daunting task to accomplish. Whether you are traveling by air or car, here are a few ideas for you to consider as you plan your summer get-away:

  1. Make a checklist. Think of all of the things that you need to pack and things you need to do. Start this list several weeks before the planned trip. This will bring you much needed peace of mind knowing that everything is checked off of the list and you truly have thought of everything!
  2. Label everything. Be specific and label all bags and bowls of food items. It may even be helpful to label the outside with what food it contains and what day and time you plan on serving it. This way it is fool proof when other family members are trying to be helpful and helps you to keep everything straight and organized.
  3. Check your destination. It can be helpful to look into both hotels or rental homes in the area. A hotel may offer some perks, like a concierge and a chef who are happy to meet the needs of your child’s special diet. But, a rental home will have a full kitchen that you can utilize. Be sure to find the closest grocery store and see if they carry your favorite items.
  4. Travel letter from your Keto Center. Many facilities who support the Ketogenic Diet have standard letters that they can provide to families. The travel letter should include that your child is on a special medical diet and that it would be helpful to be able to carry in certain items, such as unrestricted amounts of fluids (cream, oil, water, etc) and a cooler. These letters can be used for air travel as well as amusement parks and water parks that usually restrict customers from bringing in outside food.
  5. TSA guidelines. Familiarize yourself with the rules, so you know what special accommodations your family may need. The TSA Cares website can be very helpful.
  6. Timing is everything. Many websites that give tips on traveling with children suggest that you choose travel times near bedtime. To me, this sounds like the perfect idea, especially for children on a special diet. You can feed your keto kid their meal and then prepare them for a traveling bedtime, whether it be by car or airplane. This is less time you have to think about feeding your child and it’s an easy distraction in your travel plan.
  7. Medical ID or food allergy bracelet. Some families already utilize the medical ID bands for the purpose of seizures, but why not also use it for your ketogenic diet. Listing an allergy to dextrose can be helpful in the event of an emergency during your travels and  help others to be aware of the needs of your child’s medical diet. In general, people take allergies a bit more seriously than diet guidelines.
  8. Easy to pack and eat foods. For easy packing, choose foods that can be stored for a long time in a cooler or even stay fresh outside of a cooler. Consider these foods:
  • Protein foods: nut butters, lunchmeat, cheese sticks, nuts
  • Fat foods: Fat bombs, oil shots, avocados
  • Carb foods: veggies, very low carb breads, berries
  • Drinkable Meal/Snack: KetoCal 4:1 LQ

I hope these tips make your summer travel a little bit easier.  Planning weeks in advance can help you be successful in taking your next family trip.

Find some fun and enjoy your summer!

-Robyn

I was paid by Nutricia for my time in writing this post, however, my opinions are my own.

Keto Recipe Ideas for Summer

In today’s guest blog post, ketogenic dietitian and keto ambassador Zahava Turner, RD CSP LDN, shares some ketogenic recipes that are perfect for hot summer days. Thank you for these tasty recipe ideas, Zahava!


Summer is a time to enjoy the warm weather and spending time outdoors. So whether you are preparing a family BBQ, picnic or pool party or it’s just too hot to cook, here are a bunch of ketogenic recipes to use. Each one of these recipes can be adapted for your child’s ratios or even taste preferences.

Gazpacho

California Salad with Avocado & Bacon

BBQ Rosemary Chicken Breast & Grilled Vegetables

-Zahava