Freedom to Eat Healthier This July 4th

How can you indulge, yet still shave off calories this Fourth of July?

CBS News medical correspondent Dr. Jennifer Ashton shared her ways to save 1,000 calories on your barbecue, from your appetizers and main course to your dessert, on "The Early Show" Friday.

"You want to eat healthy everyday, not just on the fourth, but on the third and the fifth also," she said. "So you can do it a healthy way, or eat a lot less of the unhealthy portions -- one or the other."

MENU & MEAL CALORIES:

APPETIZER
BAD - 210 CALORIES
POTATO CHIPS W/RANCH DIP - 1OZ CHIPS, 150
2 TBSP OF RANCH, 60
BETTER - 140 CALORIES
1 OZ OF BAKED SCOOPS TOSTITOS - W/TBSP OF SALSA,140

UNHEALTHY FULL MENU - 1296 CALORIES
HAMBURGER, 433
HOT DOG W/BUN AND CATSUP, 315
CORN ON COB - 2 TBSP BUTTER - 3OZ, 190
POTATO SALAD W/MAYO - 1 CUP, 358

HEALTHY FULL MENU - 660 CALORIES
FISH TACO - GRILLED, 209
LOW FAT HOT DOG - 97% FAT FREE, 134
CORN ON COB - NO BUTTER - 3 OZ, 90
HEALTHY POTATO SALAD - 3/4 CUP, 147
THREE BEAN SALAD - 1/2 CUP, 80

DESSERT
BAD: 426 CALORIES
APPLE PIE 1/8 OF A 9 INCH PIE W/COOL WHIP 411 + 15 = 426

BETTER: 86 CALORIES
WATERMELON - 1 WEDGE OF 1/16 - (10.1 OZ)

GRAND TOTALS:
HIGHER 1932
LOWER 886
SAVE 1,046 calories