Whether it\’s a day at the beach, a local park or your own backyard, picnics are a great way to celebrate an event or just pass the time with friends and family on a beautiful summer day.
But picnic lovers beware. Typical picnic spreads often include high-calorie and high-fat foods. Creamy potato salads and coleslaw, chips, cheese and mayo-laden sandwiches are the typical fare.
With just a little careful planning, though, you can create a nutritious picnic spread that kids and adults alike will enjoy.
Choose nutritious appetizers
Raw veggies are crisp, delicious and easy to pack. Prepare reusable containers ...

Every parent knows how tough it can be to plan healthy meals that a toddler will actually like. Even the best eaters have their picky days. How can busy parents plan meals that will appeal to toddlers and provide the balanced nutrition they need?
First, parents should know how much food a typical toddler needs in one day. Here\’s a rough guideline of what 1,000 calories - a healthy average toddler intake - looks like. You may be surprised that there\’s not that much food here! These calories should be divided up throughout the day. Meals will be ...
You\’re sorting through your worn recipes, written in your mother\’s own handwriting. You want to keep the soul food tradition alive for your own children and grandchildren, but we now know that many of these old Southern favorites are not healthy.
Rates of heart disease, high blood pressure, diabetes and obesity have been soaring in African Americans. Traditional Southern cooking, which contains high levels of cholesterol, fat and sodium, may be one factor.
But is there a way to have delicious soul food like mom made, without the excess salt and fat?
A new tradition
With a little care, you ...
The ancient Incas used to call quinoa the "mother of all grains." Packed with nutrients and full of flavor, it was a food staple in South America 5,000 years ago.
If you have never heard of quinoa (pronounced "keen-wah"), you are in for a delightful surprise. Today, this little-known health food is starting to make a big splash in the nutrition world.
Nutrition star
Though it\’s actually a seed, quinoa has a nutrition profile similar to grains such as wheat, oats, barley and brown rice. Like most whole grains, quinoa delivers about 220 calories and 5 grams of fiber ...
Get the kids involved and surprise mom with a breakfast tray filled with sumptuous and healthy plates. Serve coffee with a dash of cinnamon, a teaspoon of cocoa powder and real nonfat cream for a special treat.
To rack up even more points, pick up a single rose in a bud vase and complete the picture. Shop today for these healthy ingredients.
Blueberry Stuffed Scones
Ingredients:
Cooking oil spray
1/4 cup sugar
1 cup all-purpose flour
1 cup whole-wheat pastry flour
1 T baking powder
1/4 tsp salt
1/4 tsp baking soda
1 T grated orange zest
1/4 cup trans-fat-free ...
Thank goodness for your local table-service chain restaurants. They are relatively cheap, the kids love them and you don\’t have to cook that night.
But there is one drawback. Did you know that the kids\’ meals typically have enough calories, fat and salt to rival the average adult-size meal at a fast food joint? Parents may appreciate the kid-friendly atmosphere, free crayons and puzzles at table-service chain restaurants. But they need to be aware that items on kids\’ menus usually serve up far more calories and fat than kids get at home or in a kid-size fast food ...
You\’re watching your weight - and trying to be more health-conscious. At your first summer barbeque, you grill up some shrimp and skinless chicken breasts along with the burgers and hot dogs, and mix up a nice green salad. You\’re especially proud of yourself when you shun the potato and macaroni salad. "Too much fat and calories," you say to yourself.
But what if there was a way to turn traditional high-fat side dishes into culinary treats you could actually eat and feel good about?
The truth is, not all salads have to be laden with fattening mayonnaise or ...
Stumped for brown bag lunch ideas during Passover? Tired of tuna or cream cheese with jelly on matzoh? Whether you are packing your own lunch for work or your kid\’s backpack for school, here are some fun suggestions that go beyond the standard fare.
Lettuce roll-ups. Large romaine or iceberg lettuce leaves are a great substitute when you can\’t use bread. Stuff with:
Gefilte fish
Rolled turkey or other cold cuts
Tuna, chicken or egg salad
Pack lettuce and protein separately, and put it together when you are ready to eat. If you or your kids don\’t like the lettuce idea, just ...
What would a burger be without ketchup? Or a baked potato without sour cream?
Condiments are a fun way to add flavor and variety to our foods. But many popular condiments also are packed with unhealthy amounts of fat and/or sodium. By adding your favorite toppings, you can easily double the calories and add a ton of sodium to an otherwise health-conscious meal.
Small amounts of higher fat condiments can fit into a healthy diet. But most people use far more than one serving (one tablespoon).
Condiments - exposed
Following are some popular high-fat condiments, along with healthier choices.
Mayonnaise is ...
Do your salads need a makeover? Spring is the perfect time for a salad tune-up. Warmer weather often brings cravings for lighter foods, as salads replace steaming bowls of soups and stews.
Carrots, tomatoes, cucumbers and celery are wonderful standards. But try exploring beyond your usual fare to keep your salads fresh and appealing.
Adding pizzazz
Start by trying to maximize the colors in your salad. It\’s well known that powerful nutrients are packed inside richly colored fruits and veggies. Look to have several colors of the rainbow represented, such as:
Red beets, tomatoes, peppers
Purple cabbage
Orange carrots, peppers
Yellow peppers, squash, ...
