By Amy Keller, MS, RDN, LD

Mary Rutan Health registered dietitian

With longer days and warm sunshine, it’s the perfect time for a picnic. Eating outside is one of the best parts of summer, and you can still stick to your health goals while enjoying good food and fun. Here are some tips to help you have your healthiest summer picnic yet.

Set the Spread: If you’re hosting a cookout, try offering healthy options that don’t seem like “diet” foods. Some good choices are fruit or veggie kabobs, whole grain pasta or bean salads, hummus, lean meats, veggie burgers, and roasted potatoes.

Plan Your Plate: Use the plate method to keep things balanced. Fill half your plate with salad or fresh veggies and dip. Try wrapping your burger in lettuce or using only half the bun. Take small portions of foods like mayo-based salads, cheese cubes, chips, and desserts, and take your time to enjoy them.

Beat the Heat: Remember to think about the temperature when planning your picnic. On really hot days, choose foods that do well in the heat, like fresh fruit, veggies with salsa, pesto, or hummus, and firmer cheeses like cheddar or Parmesan. You can also serve dried fruit and nuts with the cheese, or make a trail mix.

Great Grilling: Hot dogs and bratwurst are classic cookout foods, and it’s fine to have them in moderation. Try not to char the meat, but if it happens, just cut off the burnt parts before eating. Wrapping meat in foil can help prevent burning and also cooks it faster. Always use a food thermometer to check that your grilled food is cooked enough. For example, hamburgers should reach at least 160°F and hot dogs should be cooked to 165°F.

Serve it Safely: Warm and humid weather helps bacteria grow quickly. If your picnic or cookout will last several hours, try to limit foods that spoil easily, like dairy-based dishes, mayonnaise-heavy salads, or deviled eggs.

Throw away any perishable foods after two hours, or after one hour if it’s over 90°F. Put out smaller portions at a time and keep extra food in clean containers in a cooler with ice or ice packs. Bring hand sanitizer to use before and after eating, after playing with pets, changing diapers, or using the restroom.

Healthy Hydration: Remember to bring your reusable water bottle and try to limit drinks with lots of sugar, like regular soda and lemonade.

If you have an alcoholic drink, eat some food with it and drink water or other low-sugar drinks between alcoholic beverages. You can also try non-alcoholic beer or make a mocktail. For example, ginger ale or ginger beer with a splash of cranberry juice and a lime wedge over ice makes a tasty and refreshing non-alcoholic drink.