Don't Let Summer Picnics Ruin Your Diet
How to Enjoy the Summer Rite Without Packing on the Pounds
Jul 4, 2009
Nothing sounds more lovely than packing up the picnic basket, heading out to a nearby park or outdoor concert and enjoying a meal al fresco.
But will there be a cost to your physique? Here in the good old USA, we tend to picnic on calorie laden dishes like fried chicken, pasta and potato salads, chips, and brownies. This is hardly diet food.
However, there is an alternative. It is possible to pack a meal that is easy, nutritious, and delicious. Here's how:
Think of Your Picnic as a Chance to Sample Fresh, Summer Foods
If there is a local farmer's market nearby, buy your fruits, vegetables, and herbs there. And if there is a livestock farmer there, by all means buy your meat there as well. By buying local, you will be assured that you are getting the freshest products possible. (You'll also feel good knowing that you've been friendly to the environment).
Choose fresh tomatoes, zucchini, summer squash, green beans, berries, watermelon, onion, basil, and mint.
Create a Menu that Capitalizes on the Produce you Selected at the Market
Here is an example of a menu that you might put together:
- Tomato salad: Tomatoes are a good source of lycopene, which may reduce the risk of developing some types of cancers. They are also a good source of vitamin C. To make a salad, chop tomatoes. Add chopped basil and sea salt. Drizzle with olive oil and toss
- Summer squash salad: Zucchini and yellow squash are fiber rich foods that are also good sources of vitamin C. Thinly slice zucchini and yellow squash. Saute in a pan with olive oil and chopped onion. Sprinkle with finely grated Pecorino Romano cheese
- Green bean salad: Green beans are an excellent source of vitamin K. They are also high in vitamins C and A, manganese and dietary fiber. Serve them with chopped walnuts to up your intake of healthy omega 3's. Here's how: steam green beans. Brown walnuts in a pan over medium heat. Combine green beans and nuts and drizzle with olive oil. Season with sea salt
- Berry salad: Besides being high in vitamins and minerals, berries contain antioxidants that may protect your body from cell damage. Combine strawberries, raspberries, blueberries, and blackberries. Add balsamic vinegar, sugar, and chopped mint. Toss
- Chicken salad: Chicken is a good, lean source of protein. By using Greek yogurt instead of mayonnaise in your salad, you can avoid taking in extra fat and calories. Chop cooked chicken breast. Toss with plain Greek yogurt, chopped celery and onion, and salt and pepper.
- Watermelon: Watermelon is more than just a yummy picnic dessert. It is loaded with disease fighting anti-oxidants, as well as lycopene. Slice and enjoy
- Bread: Choose a fresh made bread that is high in fiber. You may choose either sliced bread or rolls. Both will go well with your chicken salad.
- Brownies/Cookies: Yes, splurge and enjoy. After all, you've created a wonderful, healthy meal. Allow yourself the treat and you will feel satisfied and less likely to binge in the future
As long as you start with fresh, healthy ingredients, you will be able to put together a meal that is delicious and nutritious. Get to the market and buy whatever appeals to you. Be creative. You usually don't need much more than some olive oil, salt, or herbs to create a wonderful dish. Oh, and don't forget your blanket!
To learn more about the nutritional content of the foods you eat, take a look at The World's Healthiest Foods. You may also want to check out these healthy barbeque ideas.
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