5 Perfect Summer Picnic Foods for Runners

Summer is the season for cookouts, Fourth of July picnics, and other outdoor get-togethers. These events usually have certain foods that you know will be served. If you're a runner, and trying to watch your diet, here are 5 foods that will fill you up without packing on the pounds.

1) Fruit Salad: A party favorite, this one is obviously a runner's friend. Fruits are loaded with water, which helps keep you hydrated, as well as vitamins and phytochemicals. Most fruits (with the exception of avocado, not often found in fruit salad) are virtually fat free, contain fiber and also some sugar, which will keep your carbohydrate stores topped off. If possible, look for salad with Kiwi, perhaps the most nutritionally dense fruit.

2) Baked Beans: Beans are a nutritional powerhouse, being very high in fiber (10 grams per cup), as well as protein, Vitamin C, Iron, Calcium, and Vitamin A. They are somewhat high in sodium, but runners usually require more sodium than the average American, so as long as you watch your intake from other foods you should be good to go.

3) Corn on the Cob: This summertime favorite has taken a slight beating from the Atkins diet era, but it is a very good choice for runners, who don't have to worry so much about eating too many carbs. Corn is relatively high in protein for a vegetable, and also contains fiber, Vitamin C and Vitamin A. It's also sometimes the only vegetable served at picnics, and runners more than anyone need to get the 3 to 5 daily recommended servings.

4) Barbecued Chicken Breast: Don't worry, I wouldn't make a list of 5 picnic foods for runners without including at least some barbeque. Chicken, like corn on the cob, has gotten a bad rap in recent years, with warnings that the skin can be very high in fat. But a 3 oz chicken breast with skin only has 7 grams of fat, while containing 25 grams of protein.

5) Angel Food Cake: Typically served with strawberries, Angel food cake is dessert often served in the summer months because it is lighter and not as rich. For a treat, it is unbelievably low in fat and calories overall. If you need a sweet end to the meal, reach for this fluffy favorite.

Picnics can be a nutritional minefield, but with these reliable options, you can keep lean and fit!