Healthy Picnic Ideas

Father’s Day, a Graduation Celebration or a Day at the Beach – all great reasons to enjoy a picnic outside during this beautiful time of the year!  But traditional picnic foods like fried chicken and potato salad can wreak havoc on your waistline. The good news is that with a little tweaking, you can enjoy a picnic without compromising your good intentions. Here are some healthy picnic food ideas sure to delight everyone.

Healthy Picnic Idea # 1: Take Advantage of Seasonal Fruits & Vegetables

The more colorful produce you add to your menu, the healthier the meal.  Choose brightly colored summer fruit such as peaches, berries, cherries and watermelon.  Bring some simply grilled vegetables (use a fat-free salad dressing for marinade) such as corn, zucchini, Portobello mushrooms and red peppers.  Prepare a big chopped salad with lots of different veggies cut up into small bite size pieces; fun for kids and grown ups too.

Healthy Picnic Idea # 2: Crunchy Appetizers & Low Fat Dips

Pack your cooler with a variety of crisp, raw veggies like cucumbers, carrots, celery, asparagus tips, cherry tomatoes and radishes. Take along a nutritious dip such as hummus, salsa, fat-free bean dip, or low-fat yogurt with herbs and spices.

Healthy Picnic Idea # 3: Take a Second Look at Salads

Potato salad, pasta salad, tuna or egg salad… although they carry the word salad in their name, it does not mean they are calorie controlled, or heart healthy choices!  Instead of mayonnaise, use dressings made with less oil and more vinegar to save lots of calories.  Using salad dressings that contain acidic ingredients such as vinegar or citrus instead of mayonnaise not only cuts fat but helps keep foods safer at room temperature.  When making salads use whole grain pasta, sweet potatoes, try a brown rice salad or whole-wheat couscous salad. Combine cherry tomatoes with green beans and a little whole-grain pasta and add a little pesto for a tasty, nutritious salad that travels well.  Your best bet - use lots of salad greens and raw veggies to make a true salad that will fill you up with fiber - sans the extra calories.

Healthy Picnic Idea # 4: Add Some Whole-Grains to Add Some Fiber

Breads, rolls, and starchy salads can pile on lots of calories. So always check the food labels to make sure you are making reduced calorie choices when selecting your starches.  In addition, make them whole grain for added nutritional value, as whole grains have additional nutrients and fiber.

Healthy Picnic Idea # 5: Main Dishes can be Healthy & Light (and not necessarily fried!)

Skip the fried chicken, and make a variety of wrap sandwiches.  They’re easy, portable, and fun for the whole family.  Start with whole grain wraps and fill them with healthy stuffings such as grilled vegetables, lean cold cuts (turkey, ham, roast beef or chicken with low-fat cheese), grilled chicken, hummus and cucumbers… the combinations are endless!  Be sure to add lettuce, tomato and other veggies to your wraps for added fiber.  And use mustard, low-fat mayo, or other light condiments to save calories.

Healthy Picnic Idea # 6: ‘Lighten’ Up the Grill

Buy 93% lean ground beef for burgers (ground turkey breast and veggie burgers are great options too).  Choose from a variety of reduced fat, fat-free or turkey hot dogs.   Top off your selections with fat-free cheese.  You can also grill skinless chicken breasts, pork tenderloin, or any type of fish for a light and nutritious meal. You will save lots of calories with these heart healthier choices.

Healthy Picnic Idea # 7: Better Beverages

Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea, and an assortment of low-calorie beverages.   Save your calories for the food, and rely on calorie free drinks to hydrate you and quench that summer thirst.  You can mix seltzer with a splash of cranberry juice or any fruit juice for just a touch of flavor without too many calories. 

Healthy Picnic Idea # 8: Sweet Indulgences

A colorful fruit platter or fruit salad is sure to satisfy even the most discerning sweet tooth. Everyone loves diving into big wedges of drippy watermelon, a most traditional picnic essential. If you must have cookies, brownies, or cupcakes, keep the portions small. If cake is on the menu, make it an angel food cake topped with fresh berries and a dollop of light whipped topping.