Tips for a healthier picnic

We Brits don't need much encouragement to make the most of the sun when it shines! And what better way than to get outside with a picnic – start digging out your blankets, cool bags and finest plastic crockery! If you're trying to lose weight, just follow our smart food swaps and our 6 top tips to ensure an afternoon of al fresco grazing doesn't tip you off track.

Savoury
food
swaps

Swap

For

Mini pork pie
192kcals

Mini Cornish Pasty
104kcals

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Snack sausage roll
111kcals

Cocktail sausage
22kcals

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Cheese and pickle roll
503kcals

Ham and pickle roll with low-fat spread
261kcals

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Cold quiche Lorraine (1/4 quiche)
256kcals

Mini quiche Lorraine (per quiche)
73kcals

Sweet
food
swaps

Swap

For

Fruit scone with butter and jam
355kcals

Strawberries and half-fat creme fraiche (30ml)
78kcals

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Jam tart
122kcals

Cadbury's mini chocolate fingers (1 treat-size bag)
98kcals

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Mr Kipling french fancy
104kcals

Mini chocolate brownie
42kcals

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Butter flapjack bar
248kcals

Rice Krispies cereal bar
119kcals

Drinks
swaps

Swap

For

Lemonade (250ml glass)
45 kcals

Diet lemonade (250ml glass)
4 kcals

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Frozen daiquiri
205 kcals

Homemade frozen mocktail (crushed ice, fruit juice and diet lemonade)
64 kcals

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Beer/lager (330ml can)
136 kcals

Double Pimm's and diet lemonade (50ml Pimm's)
90 kcals

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Dry white wine (250ml glass)
188 kcals

Dry white wine spritzer (175ml wine with soda)
130 kcals

Our 6 top picnic food tips:

1. Buy 'mini' versions of snacks where possible to keep your portion size sensible.
2. Choose reduced-fat dressings and dips. Also, consider opting for tomato-based rather than creamy ones.
3. Swap cheese sandwiches for lower-calorie fillings like ham, chicken, tuna or egg (with no mayo or lightest mayo).
4. Get a few 5-a-day portions on your plate – fresh fruit kebabs are an easy way to eat a rainbow of colours.
5. Choose baked crisps and savoury snacks instead of fried varieties.
6. Watch the alcohol calories – or your good intentions may go out of the window if you overdo the Pimms!