Healthy Food for Summer Picnics

Thanks to Meghan, a nutrition student volunteer, for today's post about healthy choices at summer picnics and cookouts!

Hot weather has arrived, and there are a lot of outdoor activities and events happening - like picnics in the park, backyard parties and barbecues to name a few. However, the popular picnic and barbecue fare isn't always the healthiest. Mayonnaise-based salads, potato chips and meats for grilling can all be high in fat, sodium and preservatives, but there are plenty of substitutions you can make for a healthier picnic outing. Here are some ideas:

1. If you’re planning a barbecue, try grilling vegetables like asparagus, zucchini or summer squash. Asparagus cooks great on the grill seasoned, drizzled with olive oil and wrapped up in tin foil as do many other summer veggies.

2. Substitute lean turkey burgers on whole wheat buns loaded up with lettuce, tomato and other veggies instead of traditional cheeseburgers and hot dogs. Lean turkey burger is lower in fat than hamburger but tastes just as good!

3. When it comes to heavy pasta and egg salads try using plain, low-fat greek yogurt instead of mayo. This will cut down on fat but also add a lighter feel and tangy flavor to your dishes to change things up a bit. White pasta can be swapped out for quinoa or whole grain pasta to cut out some starch and lower the glycemic index of your pasta salads making it great for those who are diabetic, watching their blood sugar or carb counting. 

4. To freshen up the tradition fruit salad, skip the added sugar. Instead, add in some herbs like fresh mint leaves to make it taste cool and refreshing on a hot summer day. 

5. Hummus and sliced veggies like carrots sticks, celery, and peppers make a great replacement for plain potato chips and dip. Plus, hummus is an excellent plant-based source of protein, fiber and heart-healthy fats which will help fill you up so your less tempted to keep snacking all day. 

With some quick and easy replacements, you can improve the healthfulness of your picnic dishes while also introducing some fresh new flavors. Instead of traditional picnic foods that are high in starch, saturated fat and sodium, try some lighter, healthier choices  - hopefully you will feel satisfied, energized and ready to enjoy the summer festivities!