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Health expert offers tips for packing a perfect picnic
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Published: July 2, 2009
Instead of hamburgers and hot dogs that are high in saturated fat and calories, she recommends bringing marinated, boneless and skinless chicken breasts, veggie and turkey burgers or veggie dogs, or seafood such as salmon steaks or shrimp.
"They're high in protein and low in calories and fat," Ashburner explained. "With the veggie or turkey burgers and dogs, you have to keep in mind that, of course, they won't taste just like the meat version, but they're actually very good, so keep an open mind give it a try. As for the shrimp, try making kebabs and mixing in fresh vegetables. You can prepare those ahead of time and wrap them in tin foil and pack them in a cooler."
Bring a meat thermometer to check the temperature of grilled meats and never place cooked meat on the same plate that held raw meat, she said.
"If you don't want to make it yourself, try going to the grocery store and getting a rotisserie chicken," she said. "It's already seasoned and flavorful, and much better than fried chicken. Or make wrap sandwiches with whole grain tortillas."
As for the traditional salads and sides, Ashburner warned against mayonnaise-based potato salads and cole slaw, which can be "a breeding ground for bacteria" and "loaded with fat and calories."
"If you want to pack items with mayo, make sure you have plenty of ice packs and coolers so they don't spoil in the sun," she said. "Pack these items separately from the drinks, because those coolers tend to be opened more and can warm up fast and stick all the coolers in the shade."
She suggested using vinaigrette for pasta, using whole wheat pasta, making more vegetable-based salads and using light mayo, yogurt or sour cream.
"Salsa and chips are a good alternative, especially if you make it with fresh, organic vegetables," she said. "It's low in calories and high in vitamins and minerals. A five-bean salad instead of baked beans and bite-size vegetables like carrots or cherry tomatoes with light ranch dip is great."
As for desserts, instead of cake and pie, try fruit kebabs with pineapple, strawberries and grapes or bring a watermelon or cantaloupe and cut into bite-sized pieces.
If you're going to cut them up beforehand, put a little lemon juice on there so they don't start to turn," Ashburner advised. "You can also make angel food cake and top it with fresh berries and non-fat whipped topping."
"Go easy on the alcohol and drink plenty of water or make pitchers of ice tea and lemonade with Splenda," Ashburner said.
Safe preparation is key to having a good time, she emphasized, since food poisoning can be a common problem at potluck and picnic meals.
"If you're having a party or someone else is preparing the food, your guests are not professional chefs and there is definite potential for errors while making the dish," she said. "Common mistakes are leaving the food out at room temperature for too long, failing to keep hot foods hot and cold foods cold, or cooling food improperly.
"Just think about whether or not you can refrigerate the items if they need to be cool or if you can re-heat them properly and make the food accordingly. Never leave any food out for over two hours."
By being mindful while preparing the food and storing it accordingly, Ashburner said it will lead to a healthy and happy summer.
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