We all know holidays are often when fitness goals meet their Waterloo.

Food satisfying to the belly isn’t necessarily good for the waistline when we have too much of it. So should we collectively pass up sweets, salts, and processed meat?  Yeah, right. It’s the 4th of July, folks! This holiday is made for backyard BBQs complete with good company and even better food. So give yourself permission to enjoy without any second thoughts.

Below are seven celebratory 4th of July staples that won’t break your calorie bank, and we even provide some recommended some fun exercise you can incorporate into your day to keep you on track working towards your goals.

But first, a pair of caveats:

First, the calorie counts below are estimates. Depending on brand, type (white vs. whole grain, for example), recipe, substitutions, alcohol content, etc., this can vary widely. Consequently, use these as guides, not gospel.

Second, the calories burned were calculated using a 170-pound person who is fairly active. Again, the calories you burn will vary based on your weight, body type, activity level, and degree of difficulty.  So you know the drill – they’re just guides.

Deviled eggs: 65 calories per half

Photo courtesy of Flickr user jeffreyww.

Once a Midwestern, red-check-tablecloth staple, deviled eggs have gone mainstream. This lovely take on the hard-boiled egg contains fluffy mayo and mustard goodness in every bite.

Recommended exercise: July is the perfect time for a swim, so hit the pool for some laps or just splashing around

Hamburger, bun and fixin’s: 450 calories (add 80 more for a slice of cheese)

Photo courtesy of Flickr user danielle_scott.

Hamburgers are the quintessential American BBQ staple. Add some ketchup, mustard and pickles to complete the bite. The best thing about them? It’s pretty difficult for Uncle Bob to completely ruin one.

Recommended exercise: Wake up early and go to a high-intensity Zumba class to start your day off on the right foot (literally) before the festivities begin.

Hot dog and bun: 300 calories

Photo courtesy of Flickr user stevendepolo.

Outside of ballparks and preschools, hot dogs are an often overlooked snack. But on the grill they take on an amazing flavor. Nestled in a soft bun, they’re hard to beat.

Recommended exercise: Often after a backyard BBQ, your kitchen is a mess… so we recommend 30 minutes of mopping the floor to kill two birds with one stone.

Potato salad: 360 calories per cup

Photo courtesy of Flickr user diekatrin.

German, American, French… potato salad is yummy from any nationality. However, this often mayo-based dish is not the most low-cal. Control your portion, and you’ll be able to work your favorite salad off in no time.

Recommended exercise: 30 minutes of high-intensity kickboxing will jumpstart your July 5^th just as great as your July 4^th ended.

Lemonade: 100 calories per cup

Photo courtesy of Flickr user robbertholf.

There are few things more satisfying than a cold glass of lemonade on a hot summer day – especially when it’s homemade. However, like all caloric drinks, it’s important to be conscious of how much you’re consuming.

Recommended exercise: 15 minutes on the EFX® at average resistance and pace is a nice, easy way to get your mind and your body right while sipping on this refreshing treat.

Light beer: 120 calories per can

Photo courtesy of Flickr user martingarri.

It’s like lemonade for people over 21… drink responsibly!

Recommended exercise: Take one 20-minute stroll or hike with your friends and family.

Apple pie: 280 calories per slice

Photo courtesy of Flickr user theleggett.

As American as… a satisfying, post-BBQ food coma. A great 4th of July meal is destined to be finished off with a warm slice of apple pie. Don’t pass this up – you’ll make it up in no time.

Recommended exercise: Do 25 minutes of all-American jump roping, and you can even challenge your cousin to a jump off.

We hope you enjoy your food, family and friends this Independence Day!