Picnic With A Plan | Diet Coach Judy

Can you smell the aromas from the sizzling grill? Can you picture the red plaid tablecloth? Are you dreaming about your favorite potato salad? Barbeques, concerts in the park, and summer celebrations are not only filled with laughter and good times, but also with excessive calories, so let’s explore how to survive the summer season of outdoor eating without gaining weight or feeling deprived!

First, in any social setting remember to focus on the people and conversation rather than the food. When you think back on last summer’s events, you probably don’t remember what you ate, but you no doubt remember the laughter and good times. As Julia Child once said, “Life itself is the proper binge!”

Second, start your day with a plan! Deciding in advance what you’ll eat and when you’ll exercise will enable you to make wise food choices and keep you from overindulging. Your day’s plan should begin with a healthy breakfast and lots of water so you don’t walk into the picnic starving. With plentiful mouth-watering choices to tempt you, your plan will help keep you on track and help you avoid the guilt and discomfort that those without a plan are likely to experience – the dreaded food hangover. Not to mention the lingering effects of an expanding waistline!

If you’re hosting the event, you can control what you serve, which should include an array of healthy choices. When you’re the guest, you are at the mercy of your host– unless you act proactively. If your host or hostess historically serves “high risk” foods, for example, bring a pre-made vegetable tray as a hostess gift; you’ll have low calorie munchies and the other guests will be thrilled to have a healthy alternative. Just beware of the dressing they sell with the veggies; only one ounce of a famous maker’s ranch dip is 120 calories, with an alarming 12 grams of fat! Making your own dip with low-fat sour cream or yogurt as a base is a much more diet-conscious and often tastier option.

At potluck picnics in which everyone brings a dish (one of their specialties, no doubt!), the quantity of choices can be overwhelming. At these events, it’s especially important to remember your plan for the day and create a strategy. The best approach is to hold off eating until all food selections are out on the table. Grab a bottle of water, take your time, and peruse the inventory. If a special dish is screaming your name, give yourself permission to have a small portion in lieu of sampling everything in sight to compensate for not having the one thing you crave.

Appetizers are easy to pick up and pop in your mouth at the rate of 50 – 100 calories per bite! But before you start mindless munching, refer to your plan, take sips from your bottle of water and position yourself away from the food to avoid temptation. If you insist on sampling, put a few appetizers and a spoonful of dip on a small plate – no refills allowed. Better yet, if there are activities such as Frisbee or softball, get involved! Steer clear of temptations for ravenous grazing, such as chips; the commercials are true, you can’t eat just one!

The most popular outdoor entrees are hamburgers, hot dogs, and ribs. To avoid these high-fat options, consider bringing your own entre such as a veggie burger, chicken breast, or fish. A great vegetarian choice is portabella mushroom (delicious, satisfying and very low calorie). Also consider chicken or beef kabobs with mushrooms, onions, and peppers, a healthy choice that allows you to maintain portion control.

Let’s talk garnishes. You are safe with mustard and salsa, but beware of mayonnaise-based dressings and sauces. Be smart and read the labels before tasting. Adding lots of veggies such as lettuce, tomato, sprouts or cucumbers add volume, crunch, and flavor to your sandwich. Pickles and olives are great garnishes, but pickles are high in sodium and even though olives are low calorie, they are high in fat. Use peppers if you like your food “spicy hot”!

With the grill all warmed up and ready to go, this is a wonderful time to grill vegetables, which are not only scrumptious but taste great as leftovers. An especially popular item for the grill is corn on the cob. When corn is grilled, you don’t need to add butter because it tastes great without it. Did you know that when you use butter, it coats your tongue and keeps you from enjoying the true flavor of the food?

Potato salad, cole slaw and other mayonnaise-based salads are not only loaded with calories, they can be a prime breeding ground for dangerous bacteria if left in the sun too long. Using low-cal dressings and storing your dishes in a cooler will help you stay slim as well as safe. Another fan favorite is baked beans. Be sure to buy the vegetarian version (obviously without bacon) for the lowest calorie option. One cup is just under 240 calories (which is great for an entre serving), but all you need is 1/2 cup for a side dish; again, it is all about portion control!!!

Drinks can be high calorie too. Lemonade and iced tea are great summer choices as long as they are sugar- free. If you want to drink alcoholic beverages, set a limit before the party of only one or two. Lower your calories by choosing lite beer over regular beer or combine wine with club soda to enjoy a ‘spritzer’ — a refreshing treat on a hot day. Beware of fancy drinks like margaritas and pina coladas; they pack 50 calories per ounce! Water is always the best choice; add a slice of cucumber, lemon, or lime for a refreshing change.

Oh, no! Aunt Ruth made your favorite dessert and it’s not in your plan! Everyone loves her lemon squares, so if you don’t act fast, they will be gone! I suggest you ask the person next to you to share one because all you need is a taste. However, if you allowed for dessert in your plan, enjoy the whole square. Your best bet for dessert is fresh fruit..for great flavors enjoy seasonal fruits like watermelon, cantaloupe, or berries.

When you go to a picnic, remember to drink lots of water, stick to your plan, review your food choices before you select, only plate your food once, engage in activity. Above all, focus on the people, not the food. Remember that the momentary enjoyment of mindless sampling and multiple helpings won’t last nearly as long as your memories of your family and friends – the true ingredients of a fun, healthy and memorable barbeque!