It's great for afternoon picnics when the weather is warm.You can relax and eat with friends and family.Many common picnic foods are high in calories.These picnic foods can throw you off track if you're trying to watch your weight or just stick to a more healthy diet.It's a good idea to make something a little healthier, lower in calories and more healthy.It is possible to enjoy an outdoor meal without guilt.
Step 1: Leaner cuts of food.
Depending on what you bring for the picnic, you should choose leaner cuts of meat.This can save calories and fat.Lean beef, poultry, seafood, nuts, beans, tofu and low-fat dairy products are some of the leaner and lower calories choices.Try low-sodium deli meats, chicken salad made with Miracle Whip, hummus dip, string cheese, salmon wrap, potato salad with herb vinaigrette, etc.Measure the portion sizes of your food.If you're making sandwiches or burgers, make sure to stick to an appropriate portion size.You can measure out about 1/2 cup per serving.If you're grilling out for a picnic, be careful with what you grill.If you want to save on total fat for your burgers, choose 93/7 ground beef.You could use ground turkey instead.Choose turkey or chicken sausage over pork sausage or hot dogs if you want to grill chicken breast.If you're packing sandwiches, use all natural deli meat with low-fat cheese.
Step 2: Fruits and vegetables can be served as side dishes.
You can increase the nutrition of your picnic by serving fruits and vegetables.These can act as healthy side dishes.Fruits and vegetables are very high in vitamins, minerals and fiber.Adding these to a picnic can make it healthier.You have to measure out the portions of these foods.If you make a fruit salad, stick to 1/2 cup of fruit, 2 cups of salad or 1 Cup of vegetables.There are many great side dish ideas, including a fruit salad, a tossed green salad and a broccoli and cauliflower salad.
Step 3: Use 100% whole grains.
At most picnics contain at least one or more grains.Grains are a big part of picnic foods, whether it's the sandwich bread, hamburger buns, or crackers.To increase the nutrition of grains, choose 100% whole grains.Compared to refined grains like white rice and white bread, these are higher in essential minerals.The whole grains should be measured as well.Take 1 oz and divide it by 1/2 cup of grains.Whole grain bread, whole wheat pasta, brown rice, and quinoa are all 100% whole grains.Choose 100% whole grain breads, rolls or even wraps if you're going to make burgers or sandwiches.White whole grain items can help little kids be more willing to eat healthy foods.It is possible to make a great side dish with whole grains.You can do a salad with roasted vegetables, tabbouleh, or farro.
Step 4: A lighter dessert is what you want to pack.
It's nice to be able to enjoy a snack in the warm weather.Don't choose desserts that have a lot of sugar and fat.You don't have to skip dessert if you want to pack a healthier picnic.You can still enjoy a sweet treat.Think of foods that are sweet and healthy.For a lighter picnic treat, fruit, yogurt, and even whole grains can be combined.Pie, ice pops, brownies, cookies or s'mores are common picnic desserts.Pick something that is fruit based and make your own desserts.Fruit is low in calories and sweet.For a sweet end to your picnic, you can serve vanilla yogurt with sliced fruit and a sprinkle of cinnamon, or grill pineapples or peaches.If you want to treat yourself to something a little more decadent, go for a mini dessert.To keep the portion size small, make mini cupcakes or mini pies.
Step 5: Pack water.
Don't forget to pack the beverages as well.Don't drink fluids with added calories or sugar.Many summer drinks have more sugar and calories than you think.Whether it's lemonade, soda, fruit punch or a mixed drink, these items can add up to a lot of calories.Stick to clear fluids.Iced tea, water, and sparkling water are great choices.If you want to make something more special, consider making your own "sodas."You can add water to your favorite blend of sliced fruit, vegetables and herbs.You can make your own "sodas" by adding in a quarter of a cup of fruit juice and 8 ounces of water.
Step 6: Limit dressings and creamy sauces.
The most popular picnic foods are those with creamy dressings and sauces.These contain a lot of calories and fat.There are many picnic foods that fall into this category, like potato salad, meat salads, and dips.The total calories are determined by the mayonnaise, sour cream, full-fat buttermilk and sugar.Try to swap out the high-cal items for something lower in calories.You can use plain yogurt or Miracle Whip instead of mayo.
Step 7: Don't eat chips and crackers.
It is easy to grab a bag of chips and crackers for your picnic, but they are high in calories and highly processed.It's a plus to grab a bag of chips or crackers because they're shelf stable.One serving of chips can be over 150 calories, and there are usually many serving in a bag.Limit items like potato chips, cheese puffs, and party mixes.Go for 100% whole grain items if you want a bag of chips or crackers.Whole wheat crackers, baked corn chips, and whole wheat crisps are better than potato chips.The best way to serve dips is with sliced raw vegetables.
Step 8: Limit the amount of alcohol that you consume.
Alcoholic beverages are a part of picnics.Limit these drinks to calories-free liquids.If you are a woman and a man, health professionals recommend that you limit your alcohol consumption to one serving per day.A single serving of beer, wine, or liquor is 12 ounces.If you decide to drink at the picnic, stick to the recommended serving size.Don't drink alcoholic beverages with a lot of added calories or sugar.Mixed drinks with fruit juices are higher in calories and sugar.The best beverage to drink if you drink a beer or red wine is water, sparkling water or iced tea.
Step 9: You can make your own kebabs.
You can bring fruit kebabs to your picnic.It is a fun and interactive dish if everyone makes their own.The kebabs should be prepared before you leave for your picnic.There are two wooden skewers for every person.Cut up the pineapple, grapes, watermelon, cantaloupe, and strawberries into 2 pieces.The fruit can be changed based on your preferences.When you're ready to make the skewers, place the fruit in a sealed container and keep it refrigerated.It is nice to serve kebabs with a sauce.Put together 1 cup of low-fat greek yogurt, cinnamon, and a dash of honey.Store the mixture in the refrigerator until ready to use.Everyone should make their own kebabs and then dip them in yogurt sauce.
Step 10: You can serve homemade soda.
You can make your own fruit sodas if you want to bring along a more exciting beverage.Don't prepare the sodas until you're ready to consume them because this drink will lose its quality.A bottle of 100% pomegranate juice or another favorite juice can be chilled.The juice should be mixed with 6 to 8 ounces of water.Add in some ice cubes and some seeds for decoration.Immediately serve it.
Step 11: There is homemade garlic hummus and veggies.
You can replace the chips with hummus and veggies.This is a great dish for a picnic because it is high in fiber and low in calories.Before you go to the picnic, make your hummus.Store until you are ready to serve.In the bowl of a food processor, add in a can of chick peas, a clove of garlic, olive oil, salt, pepper, lemon juice, and 2 ounces of peanut butter.The chickpeas should be smooth and creamy.You can adjust for seasonings by removing the sides of the processor.You can serve some of your favorite vegetables with your hummus.You can serve baby carrots.
Step 12: You can make a salad with grilled chicken.
It's a good idea to make a healthier main course for your picnic.You can start with a salad full of vegetables.All the flavors can come together before you serve it at the picnic if you prepare the salad ahead of time.In a large bowl, combine the following: 2 cups of cooked quinoa, 1 cup chopped grilled chicken breast, 1/2 cup of sliced green onions, 1/6th of halved grape tomatoes, and 1/3 of diced cucumber.The dressing should be made in a small bowl.Put in 1/2 cup of olive oil, a small amount of lemon juice, dijon mustard, salt, and pepper.Continue whisking until combined.The dressing should be poured over the salad as much as you'd like.Make sure to taste and adjust for seasonings.The salad should be ready to serve at the picnic.