How to pack the perfect (healthy) picnic basket this Fourth of July

Shannon Hoehnen

For many Americans, the 4th of July means packing up the picnic basket and heading to the park to hang out and partake in the Holiday festivities. While you'll probably be playing frisbee, catch or heck, even tag, that doesn't mean you should stomach the traditional picnic fare of fried chicken and mayo-laden potato salad. But by making a few minor adjustments and modifications, you can enjoy a healthy and delicious picnic -- and yes, you'll be able to have dessert!

First let's first review what you should stay away from.

According to the spokesperson for the American Dietetic Association. Kerry Neveille, the following items should be avoided:

  • Mayonnaise-based salads (i.e. potato salad, egg salad, coleslaw

  • Alcoholic beverages (if you do plan on celebrating with a drink, stick to light beer or wine)

  • Fried foods


Instead, fill your basket with fresh fruits and vegetables, lean meat (fish or chicken) and whole-grain salads and side dishes.

Take advantage of seasonal produce
Why not visit one of your local Farmers Markets on Saturday afternoon to get inspired? Look for the fruits and vegetables that look the most colorful, or ask your local grocer what he/she recommends. Try a Shrimp Summer Salad or a simple mix of grilled vegetables with olive oil and feta cheese.

Snack time!
Cut up some celery, carrots, cherry tomatoes, cucumber and red peppers to put in the cooler. Pair with hummus, peanut butter, salsa, homemade bean dip of low-fat yogurt for a refreshing snack.

Wrap it up
Instead of using a large hamburger bun, save calories by creating a wrap. Stuff with fresh veggies and lean meat for a flavorful main dish.

Convenience is key
With so many fantastic gourmet foodie havens, such as Whole Foods and Trader Joe's, why not splurge on some quality snacks for the occasion? Look for pre-cut imported cheeses and pair with whole wheat crackers and fresh grapes. Why not bring an entire rotisserie chicken to enjoy on top of lettuce or paired with some whole wheat bread for a low-fat sandwich? You'll have more time for frisbee and sparklers with your friends and family!

Have a sweet ending
Who forgets to bring watermelon to a picnic?! There's a reason this fruit is the icon for picnics! With its red, juicy goodness, it's the perfect low calorie treat. Angel food cake with fresh berries and whipped cream is also a delicious, low calorie indulgence.

Reader's Digest has also put together a list of healthy picnic recipes that is worth checking out!

Some of my own, personal recommendations:

Guiltless Chocolate Cupcakes

Honey Yogurt Cheesecake Bars

Oatmeal Raisin Cookies

Italian Turkey Burgers

Want to be extra festive? Why not make this adorable Red, White and Blue Jello Flag - Look for reduced fat whipped topping or 'no sugar added' Jello to save some additional calories.

What is your favorite healthy picnic dish? Any modified recipes to share with us?

Shannon is the founder and creator of The Daily Balance, a Web site updated daily with advice, tips and personal stories to help others find balance in their lives. From food to fashion, fitness, inspiration and recipes, The Daily Balance is the perfect tool for those who "want it all."