Burning Off High Calorie Foods: Summer Picnics

By: Dana Angelo White, M.S., R.D., A.T.C.
strawberry shortcake

Classic Strawberry Shortcake

Photo by: Tara Donne

Tara Donne

Gearing up for grilling season? Don’t let too many high-cal favorites keep you from staying trim this summer. Here’s what you should keep in mind at your next picnic.

Crunching the numbers

Everyone burns calories a little differently, the values below are averages based on a 155-pound person.

Mains
1 foot long hot dog = 500 calories = 1 hour of swimming freestyle
1 cheeseburger = 400 calories = 75 minutes of kayaking
5-ounces BBQ ribs = 465 calories = 2 hours 15 minutes of body surfing
Sides
1 cup macaroni salad = 400 calories = 2 hours of fishing
1 cup potato salad = 420 calories = 1 hour of mowing the lawn

1 ear of corn with butter = 200 calories = 1 hour 20 minutes pushing a baby stroller

Desserts
1 slice blueberry pie = 475 calories = 50 minutes of beach volleyball
1 ice cream bar = 250 calories = 1 hour 15 minutes playing catch

1 serving strawberry shortcake = 325 calories = 45 minutes of doubles tennis

Damage Control

No need to call off that family picnic. There are some things you can do.

  •  Watch the servings of alcohol and other high calorie beverages – those calories count too.
  • Pick and choose – check out all the offerings and decide what you really want before you dig in.
  • Spread the love – really want to try both of those desserts? Share! That’s what friends are for.
Tell Us: How do you balance fitness with your favorite summer picnic foods?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

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