How to Pack the Perfect Picnic!

Picnics are a great way to spend time together with your family and friends! However, traditional picnic fare of fried chicken, potato salad, chips, and dips are not conducive to a healthy eating plan.  You can still enjoy a picnic with some healthy modifications.  Here are some suggestions:

• Fresh, Crisp Produce:  Go raw!  Summer picnics occur at the height of the fresh produce season.  The more colorful produce you add to your menu, the healthier the meal.  Get your picnics off to a "fruitful" start by packing your cooler with a wide variety of colorful fruits.  If they are in season, there is nothing quite like a juicy watermelon to finish a meal.  Sliced apples, berries, and dried fruit like raisins and dried apricots are perfect travel snacks, without the mess of fruits you have to peel.  Pack a nutritional punch by filling your cooler with colorful vegetables, which will provide your family picnic with antioxidants and vital vitamins and minerals.  Try baby carrots, slices of celery, cucumbers, peppers, cerry tomatoes, and broccoli- all perfect for dipping! Pack low-fat or fat-free dressings for a fun and nutritious snack.
• Hearty Whole Grains: Refined breads, rolls, and starchy pasta salads can pile on lots of calories and little fiber.  Chose whole grain products like 100% whole wheat rolls or whole wheat pita bread for an added boost of fiber and nutritional value without sacrificing taste.  Bring along whole wheat tortillas--kids love the fun shape of a rolled up sandwich.  Turkey and veggies, and reduced fat peanut better and jelly are all great options for fillings.  Another kid tip-- use a potato chip bag clip to keep the healthy fillings from falling out!
• Chips and Dip: Greasy fried potato chips with onion dip is loaded with saturated and trans fats.  Instead, help your heart and cholesterol by switching to baked chips, like Stacy's Pita Chips or Tostidos Scoops, and pair them with a nutritious dip, such as hummus, salsa, fat-free bean dip or low-fat yogurt with herbs and spices.  Your kids will love all the dipping!
• Protein: There are so many delicious ways to pack healthy protein into your picnic basket.  Take slices of lean chicken and turkey and sop them on a salad or sandwich for a delicious healthy meal.  Try to avoid prepackaged deli meats, as the sodium content is usually high.  Nuts can also boost your protein and fiber intake when sprinkled onto salads.  But note to self:  watch your portions because although they are high in healthy fat, the calories can quickly add up.
• The Best Beverages: It's so easy to become dehydrated without even knowing it, especially when you are outdoors playing in the sun, hiking, or tanning.  Kids are especially prone to losing fluids, and often don't want to interrupt their fun to drink.  Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea, and an assortment of low-calorie beverages.  You can freeze water bottles the night before and use as cold packs to keep food and drinks cold.
• Different Salads: Resist the temptation to load your picnic basket with high-calorie salads that are mixed with mayonnaise.  Mayonnaise-based salads are providing you with artery-clogging fats.  Instead, opt for low-fat or fat-free mayo and split it with non-fat yogurts, which will save you loads of calories and fat, and give you an added perk of protein.
• After Lunch, Get Up and Move:  Whether you're soaking up the sun on the beach or enjoying the relaxing air in the park, there are so many activities to do to get your heart pumping!  Searching for sea shells, pitching tents, climbing, and hiking are all fantastic nature filled activities, providing good exercise without feeling like a workout.  Depending on what location you pick, there are many fun, vigorous activities you can find.