The Best and Worst Foods for a Summer Picnic

Best: Lean Beef Burgers

Although beef sometimes gets a bad rap, when cooked properly, it's quite healthy. A 3-ounce (85 g) serving of lean beef patty is rich in zinc, iron, and protein, yet under 200 calories (not counting the bun and toppings).

Worst: Potato salad

Most classic recipes and store-bought versions of potato salad are loaded with excess mayonnaise, making them very caloric (one cup typically contains over 350 calories). When making your own, you can lighten it considerably by mixing low-fat mayonnaise with yogurt and adding plenty of chopped vegetables and egg whites.

Best: Grilled Fruit

Grilling brings out the natural sweetness of fruit, creating a juicy and healthy dessert. Try pineapple rings, mango sticks, watermelon wedges, and peach halves. Lightly brush with oil and cook for a few minutes. Grilled fruit also makes a wonderful addition to a salad.

Best: Salmon Burgers

Salmon is an excellent source of omega-3 fatty acids, which are good for your heart and brain. Try making salmon burgers as an alternative to hot dogs and meat burgers. It's an easy and delicious way to add seafood to your diet (the US Department of Agriculture recommends eating fish at least twice a week).

Worst: Chips

It's easy to eat a ton of chips while waiting for the grill to heat up. To avoid getting carried away, place a small handful of chips on a plate along with some chopped vegetables, salsa, or guacamole, and resist the temptation to reach for more. Enjoy them while you eat, and look forward to the food that's about to be ready.

Best: Grilled Vegetables

While the grill is hot, prepare vegetables for dinner and as a side dish for leftovers. Grilled zucchini and eggplant strips make wonderful sandwich fillings, and skewered cherry tomatoes make a great side dish for grilled chicken.

Worst: Burger buns

Standard burger buns are the epitome of "empty calories": each bun contains 110 calories and nothing more. Replace them with healthy 100% whole wheat buns or whole-grain English muffins: whole grains have more fiber and nutrients.

Best: Light Beer

Instead of sugary mixed drinks and soda, try light beer (or, if you don't drink alcohol, choose sparkling water with lime or juice). A 350ml bottle has only 100 calories. Moreover, this beer is light enough that one bottle won't dehydrate you. Remember that alcohol is safe only in moderation (one drink per day for women, two for men).



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