Potato and Pasta Salads

Most picnics feature at least one selection of traditional potato salad and pasta salad loaded with creamy mayonnaise, packed with unhealthy fat and calories.Did you know that a serving of only 1 cup can have as high as 300 – 400 calories?  One way to make these summer picnic staples a healthier selection is to add lots of fresh crisp vegetables such as red and green peppers, celery, cherry tomatoes, green onions, broccoli, zucchini and your other favourite veggies.Another is to use a no-fat mayonnaise or better yet cut the mayonnaise in half and mix it with an equal amount of low-fat plain yogurt. This will save loads of excess fat and calories but still give it that creamy texture.The added vegetables will spruce up the nutritional value while lowering the calories per serving since you’ll be eating less potatoes or pasta per serving and more low calorie vegetables.  Just think, the more colourful you can make it the better.

Bean Salads, Cole Slaws and Green Salads

Oil based bean salads and cole slaw can have half the calories with only 150 – 200 calories per 1 cup serving compared with the same size serving of creamy potato and pasta salads. Therefore, go easy on the potato and pasta salads and fill your plate with more of the bean salad and coleslaw. This is an easy way of cutting calories without going hungry. If a fresh green salad is available, start by eating that first. Go easy on the dressing to avoid unnecessary calories.Offer the host to bring a green salad so you know that you will have that as one of your choices.  If you are the one hosting the event, be sure to include a large green salad as one of your selections.  Don’t put the dressing on ahead of time and allow people a selection of dressings.That way people can put as much dressing as they like. 

Sweets 

Typical picnic sweets include the traditional rich chocolate brownie, wedge of apple pie with ice cream, chocolate cake, chocolate chip cookies and squares galore.If you have a sweet tooth, you’d better think twice before diving right in.  That single slice of apple pie alone could carry a whopping 450 calories and that doesn’t include the scoop of ice cream which can add another 250 calories easily.  That’s 700 calories in just a few bites that could be higher than the calories in the burger with bun you just finished eating.If you can’t resist the dessert table, you’d better be sure to have at least one healthy selection available.Your best bet is to bring your own fruit platter so you know for sure you will have something healthy to choose from to satisfy your sweets craving and avoid over-indulging on the less healthy choices.  Include lots of selection such as strawberries, mango slices, peaches, plums, grapes and cherries.Be sure to include all your favourites with lots of variety so you can truly enjoy it and feel proud of yourself afterwards for not over-indulging in the high sugar, high fat and high calorie choices.

Activity

Your summer picnic doesn’t have to only be about eating and drinking.  Why not incorporate some fun physical activity?  Leave a few Frisbees lying around and you’ll be surprised how many will pick them up and start throwing them around.  Set up some badminton nets.  If you have a pool, be sure to get everyone to bring their bathing suits and get some pool volleyball going.  Make it fun so that it doesn’t even feel like exercise.

Keep these healthy tips top of mind when you go to or plan your next picnic and you’ll be well on your way to getting the healthy weight and lifestyle results you so desire.

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