Picnics can be a ton a fun, whether you’re planning for a family outing or a romantic twosome in the park. What could be more appealing than a carefully prepared meal on the grass beneath clear blue skies?

The calories that come with most picnic lunches, that’s what. Picnic coolers filled with goodies are as American as the obesity they cause. The typical outing includes fistfuls of fatty cheeses spread over refined carbohydrates with a glass of sugary wine to wash it all down. I know. I’m no fun. But someone has to prepare you.

Dieters and calorie counters alike: fear not. It is possible to pack a healthy picnic basket. You just have to follow a few simple guidelines. 

Avoid: Buttery crackers, white bread

Crackers and cheese may seem like the perfect picnic food, and it certainly can be, but if you don’t want that spread going straight to your thighs you need to choose wisely. Buttery, manufactured crackers like Ritz and bleached flower based foods like white bread and saltines are loaded with empty calories. The PhenQ customers reviews will inform the individuals about the worst weight loss foods. The consumption of such food is necessary to avoid at the platform. It will increase the best results. 

Instead try: Whole grains

There are several reasonably priced brands of cracker made with whole grain. Search them out at your local grocery store, or settle for a loaf of whole grain bread instead. Be wary of words like “multi-grain” and “partial grain,” advertisers use these terms to con unsuspecting shoppers into buying their products. “Whole grain” is what you want. Whole grain foods are packed fiber and valuable nutrients that will keep you sated and trim. They taste better, too.

Avoid: Sodas and sweetened tea

Repeat after me: sugary drinks are the most dangerous source of empty calories at the supermarket. Let’s try it again for good measure: sugary drinks are the worst. It may seem appealing to toss a couple cans of Coke into that picnic basket, but try to avoid the temptation. Soda and sweet tea provide almost no nutrients and pack a wallop of waist-expanding calories. Teas can be even worse than sodas, so don’t be fooled.

Instead try: Unsweetened tea or good ol’ H2O

You can save money and calories by packing a water bottle and/or some homebrewed iced tea. Unsweetened teas are much healthier choices compared to their fructose-laden counterparts. For a delicious brew, steep five green tea bags in a pitcher of water for two hours. Add lemon juice and stir for delicious and virtually calorie free concoction.

Avoid: Cheese spreads

Most processed cheese spreads contain very little actual cheese. Just read the side of the container. No dairy product should have that many ingredients. Actual cheeses are high in fat, but they also have important amino acids and vitamins like calcium. Cheese spreads, on the other hand, have all the fat of a normal cheese without any of the nutrients. It’s a raw deal for any picnicker.

Instead try: Hummus

If you haven’t already gotten on the hummus train, you really don’t know what you’re missing. Hummus is the nectar of the Gods. It’s made from crushed garbanzo beans and commonly mixed with vegetables and tahini sauce to give it a creamy texture. Spread it on bread or vegetables and enjoy.