Surviving Summer Picnics

Summer is a good time to get more exercise, but it is also full of healthy-weight hurdles.  With each new cook-out, the goodies seem to multiply: cheesy potatoes, seven layer salad packed with bacon and mayo, potato and pasta salad, every dessert imaginable.  It is amazing how so much delicious fresh food can be turned into caloric catastrophe.  So, what should you eat when you are faced with what seem to be all bad choices? What should you serve if you are hosting?

First, let's talk about a cook-out you are not hosting.  First things first, if you are asked to bring a side, make it something that is good for you.  Fresh cut up melon or fruit medleys are good choices.  A lettuce based salad with a healthy dressing is a good choice.  You won't be the only one who appreciates having something there that won't drive your pants size up!  Not all things served at cook-outs are terrible for you.  Try eating a chicken breast or even a hot dog or hamburger with no bun or half a bun.  Do not put cheese or mayo on it.  You can use ketchup, pickle, mustard, onion and/or tomato to dress it up.  Do NOT take more than one piece of meat and make sure it is a reasonable size.  Go for fresh fruit or veggies but go easy on any dips that accompany them.  Corn on the cob is usually a pretty good bet.  Coleslaw isn't great but it isn't horrible.  Same for baked beans.  Steer clear of the dips.  You can eat half a bowl of taco dip before you even know what happened- I've done it!  When you get to the end of the table--the dreaded desserts--choose one, and only ONE. Take a small amount and eat it slowly so you really enjoy it.  Lastly, what your drinks.  I don't just mean alcoholic beverages.  It is easy to drink several sodas on a hot day.  4 sodas can top 1000 calories!   REMEMBER THIS:  there will be another cook-out next week!

So what are some good choices for your own cook-out?  I will take them step by step.
1.  Meat--It is OK to serve burgers and dogs.  However, when making the burgers, make sure that you use a lean beef and keep them pretty small.  You could even try mixing beef and turkey or serving turkey burgers.  Ground chicken is also a good choice.  You could flavor the chicken with jerk seasoning and serve it with a jalapeno and fruit salsa for topping.  Shish-Kabobs are really your best bet, health-wise.  Use chicken and/or beef and a variety of fresh veggies.  You can marinade them or barbecue them or both.

2.  Sides--these are where it tends to really go off the rails.  Try doing baked potatoes on the grill.  I usually microwave them until they are about 3/4 cooked and then brush them with olive oil and sea salt and grill them.  Light butter and sour cream used in moderation are OK.  Grill a vegetable medley or zucchini strips.  Delicious!  Make a light salad, like Greek with a home-made olive oil based vinaigrette.  Feta cheese has a lot of flavor, so you don't need much, and combo'd with tomato, red onion, cucumber, Greek olives and dressing it it SO good!  Corn on the cob is also a good choice, as long as you don't drench it in butter.

3.  Dips and appetizers--Put out salsa, a home-made corn and black bean salsa and tortilla chips.  Guacamole is not a bad choice, because although fattening, it has healthy fats.  Chop up a watermelon and some other fresh fruits.  Skip the dip.  Make popcorn.  It's a better choice than chips.

4.  Dessert-- This is a tougher one.  Try making sugar free jello with light cool whip.  You could do a sugar free pudding with bananas and light cool whip and crumble a few Nilla Wafers on top.  A light cobbler made with Stevia is an OK option.  Popsicles or Fudgesicles work pretty well too.  It keeps the amount down and keeps people from eating them all day, because they will need to be put back in the freezer.

5.  Drinks--Try sugar free Kool-Aid flavors with Stevia.  You could also do a punch with diet soda.  Make sure there is plenty of water out too.  A lot of people will choose water if it is an option.

This is where my sisters would tell me that I am no fun.  I ask you this...Why do you really go to a cook-out?  Is it to eat or to see and spend time with friends and family?  It is a little of both, but I can guarantee that you will still have fun with healthier food if you try!