Enjoying a Healthier Picnic

Picnic season is upon us, and the fourth of July is right around the corner. Some may dread the summer occasions because of the fear of a diet disaster. Overeating is one of the main problems, and a typical meal could add up to over 2,000 calories with the burger, side dishes, dessert and beverage. Plus, overeating leads to feeling uncomfortable, and you end up having less energy to move around and socialize with people you may only see once a year. After eating, play a yard game like corn hole or Frisbee, or take a walk. This will help aid in digestion, burn a few calories and boost your metabolism.

Here are some meal swaps that can make your picnic more diet friendly.

Typical plate

Quarter-pound hamburger — 270 calories

High in protein and iron but loaded with saturated fat

White bun — 140

A refined carbohydrate that provides energy but little else

Slice of cheese — 60

Good source of calcium but high in fat

One tablespoon ketchup — 20

Good source of lycopene (an antioxidant); high in sodium and sugar

One cup coleslaw — 320

Cabbage is a cancer-fighting vegetable; mayonnaise is high in calories

One cup potato salad — 400

Potatoes have potassium; mayonnaise adds calories and fat

One cup baked beans — 280

Rich in fiber and protein; brown sugar, sauces add sugar and sodium

20 potato chips — 215

High in calories and fat

Four tablespoons French onion dip — 120

High in sodium and fat

12-ounce soda or beer — 150

Soda has sugar and caffeine; beer is dehydrating and intoxicating

One s’more — 195

Adds sugar, calories and fat

2,170  — Total calories

70 — Subtract calories burned while sitting for an hour

2,100 — Final calorie count

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Better choices

5-ounce grilled chicken breast — 120

Lean protein

Whole grain bun — 140

Rich in fiber, vitamins and minerals

One tablespoon barbecue sauce — 35

No significant nutritional value

Ear of corn — 115

Fiber, vitamins and minerals

Cup of raw vegetables — 45

Vitamins and minerals

Cup of fresh fruit — 100

Vitamins, minerals and water

20 baked tortilla chips — 170

No significant nutritional value

Four tablespoons salsa — 20

Has lycopene (an antioxidant)

Water, unsweetened tea, sugar-free lemonade — 0

Good sources of hydration

Two roasted marshmallows — 50

No nutritional value

795  — Total calories

150 — Subtract calories burned while playing picnic games (such as disc toss, bean bag toss, catch, croquet or softball) or walking for 30 minutes

645  — Final calorie count

http://www.pantagraph.com/lifestyles/health-med-fit/having-healthy-fun-at-picnics/article_a8b2a412-df4d-11e2-9cfe-0019bb2963f4.html