We are on a holiday weekend, 4th of July! Typically, lots of picnics and lots of food, some healthy and some not so healthy. What do you do?

First, bring the foods that will support your on your eating plan. Do this even if it isn’t on the menu for everyone else. There are going to be lots of finger foods. Bring snacks, like vegetable plate, that is low in calories, salt and fats.

If the menu requires some kind of a bun, bring the 100 cal flat whole wheat buns for yourself or eat it without the bun.

Think portion sizes. While we are talking about this topic, grab your free 5 Tips for Successful Weight Loss report. There are 2 pages comparing portion sizes from 1980 and today and the exercise that you would need to add to burn the calorie difference.

Portions matter. Stick to the portion sizes you normally use. You can do a 1 plate meal, no seconds. Keep your meat the size of a deck of cards. Pasta? No problem, keep the serving the size of a tennis ball. If there is regular lettuce salad eat that. Keep you dressing separate and dip your fork in the dressing then into your salad. You will use much less salad dressing that way.

Drink a lot of water. If you really need that beer or drink beverage, drink a glass of water in between drinks.

Chew, chew, chew your food. Make it a practice to chew eat mouthful40 times. Digestion starts in the mouth. You want your food to be liquid when you swallow it. Also by chewing well, it will give you time to “fill up” so that you ultimately eat less.

Somores by the bonfire. Yummy! Have one and enjoy every morsel. You don’t need more of every desert. Just pick one.

Remember, picnics are not all about food. They are about getting together with family and friends and enjoying a good time. So do that. Focus on the folks who are present.

When you are not at the picnic, stay with your eating plan. The small amount of extra food that you will enjoy is just that. Enjoy it. After the picnics, you return to your eating plan and exercise plan.

Have a great weekend.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on weight loss, healthy eating and other issues facing Baby Boomer Women today.