June 23, 2008

Adding Health to Your Picnic Menu

          When you think of picnics, sunshine, warm weather, friends, hot dogs, potato salad and, of course, watermelon come to mind. While you can't control the weather, you can have control over what you eat.

          Traditionally, many picnic foods are high in fat and calories. And those extra calories can add up in hurry. Consuming as little as an extra 100 calories a day can equal an extra 10 pounds of body weight in a year. There are though some simple and delicious changes you can make so your picnic is both enjoyable and healthy.

Consider these tips:

* Enjoy lean meat, such as lean beef, chicken or fish. Compare nutrition labels on different types of hot dogs. Remember, a portion of meat is about 3 ounces, or about the size of a deck of cards. Add nutrition by piling on lettuce, onions and other veggies.  

* Keep beans on the menu. Beans are an inexpensive, nutritious and an excellent source of fiber. Try a bean salad. It may be lower in calories than traditional baked beans.

* Use products lower in fats when preparing foods. This will cut down on calories but not taste. Try a lettuce salad with a light dressing. Or add vegetables, such as zucchini, squash and tomatoes, to your traditional potato salad.

* Take advantage of the season. This time of year, many different fruits and vegetables are available and high in quality. Be sure to watch your grocery store ads to learn what is in season. Use plenty of seasonal fruits and vegetables in your picnic menu. Fresh whole fruit and a fruit salad are excellent options.

* Enjoy sweet treats in moderation. Opt for smaller-sized potions of  your favorite picnic dessert. 

          Remember, you don't have to change everything. Sticking with the traditional still is OK. Just add a few healthy alternatives, remember to eat moderate portions and compare nutrition labels on your ingredients. 

          For more food safety tips and recipes for your picnics this summer go to www.nutrition.gov.

          Pasta and Peas Salad
3 cups uncooked small shell pasta
2 cups frozen baby peas, thawed
2 cups diced ham
1 package (8 ounces) grated mozzarella, Swiss or cheddar cheese
1 small bottle low-fat ranch salad dressing

          Cook pasta according to package directions, adding the peas during the last two minutes of cooking. Drain, rinse under cold water and drain again. Pour into a large serving bowl.  Add diced ham and cheese. Toss to combine. Add dressing to reach desired consistency. Mix gently again. Cover and refrigerate at least one hour before serving.