A summer picnic is perfect for sun-filled socializing, but finding healthy foods that pack easily and stay fresh isn't always a piece of cake.

In fact, just leave the cake at home.

Here are some tips and recipes to make your picnic basket meal a winner that won't pack on the pounds.

Start making your favorite sandwich with mustard instead of mayonnaise and you'll trim a lot of calories off your lunch. Just one teaspoon of mayonnaise has 68 calories compared to the same amount of mustard which has a mere 3 calories. That's a savings of 65 calories. If you are a regular sandwich eater, the difference really adds up.

On sticky summer days, a cold iced drink is the best way to satisfy unquenchable thirst. One serving of lemonade can cost you over 200 calories though, so reach for an unsweetened iced green tea instead. Add a splash of lemon juice for a tart and refreshing way to quench your thirst without packing on the pounds. Two cups of lemonade has 131 calories and 31g car, while two cups unsweetened iced green tea only has 16 calories and 0 carbs.

Guacamole is made with avocados, which is rich in vitamins A, C and E, and a natural source of heart healthy fats. However, avocado is still very high in calories. For a skinnier dip, go with salsa instead. A ¼ cup serving of guacamole can end up being as much as 108 calories, compared to salsa that weighs in at a mere 17 calories for the same ¼ cup serving. Another plus: the tomatoes and onions in salsa are high in fiber, which fills you up – not out.

When the weather gets warm, it is important to stay hydrated. For dieters, dehydration can mimic the symptoms of hunger, which can lead to overeating and weight gain. Also, when we sweat our body loses electrolytes that must be replenished for optimal health. For rapid rehydration and for restoring electrolyte balance, coconut water is best – better than water – because it contains 5 essential electrolytes, including the same potassium as a banana.

Not all coconut waters are equal though, ZICO natural coconut water is tops in my opinion because it contains 1 ingredient – 100% coconut water with no added sugar. Plus, every sip is fat-free, gluten-free, lactose-free, dairy-free and cholesterol-free. Delicious on its own, but I also use ZICO as a mixer for light refreshing summer cocktails and mocktails or a base for smoothies.

Potato chips and onion dip is a combination of greasy fried carbohydrates and trans fat. Help your heart and cholesterol levels by switching to whole grain chips or crackers, and take along a nutritious dip such as hummus, salsa, fat-free bean dip, or low-fat yogurt with herbs and spices. Beans have poly- and monounsaturated fats which are beneficial to your health. Plus, these foods add a boost of fiber and protein to your diet.

White Bean Dip 

Ingredients

Directions

Puree first 5 ingredients in processor until almost smooth, then transfer dip to small bowl and let cool in refrigerator until ready to pack.

Yield: 5 servings (1/4 cup each)

Nutrition: 104 calories, 2.6g fat, 13g carbohydrates, 3.9g fiber, 5.2g protein.

Black Bean Dip 

Ingredients

Directions

Serves: 6

Nutrition Content: Per Serving: 116 calories, 20g carbs, 1g fat, 5g fiber, 8g protein, 200mg sodium 

What's a picnic without fried chicken? Licking the grease off of your fingers is surprisingly satisfying. It tastes so good, but unfortunately, one piece can pack on close to 500 calories and 28g of fat. This recipe is a healthier alternative that is sure to please your crispy craving. The nutty coating on this chicken makes it pleasing and mouth-watering. Who needs greasy fried chicken when you have this crusty, crunchy dish?

Crispy Pecan Chicken Fingers 

Ingredients

Directions

Serves: 4

Nutrition Content: Per Serving: 357 calories, 21g carbohydrate,4g fiber,41g protein,13g total fat,2g sat. Fat, 686mg sodium

You may think this is one of the healthier side dishes at a picnic, considering it is a "salad." However 1 cup of coleslaw contains 360 calories and 20 grams of fat!

Swapping full fat mayonnaise for Greek yogurt not only saves you tons of calories and artery clogging fat, but Greek yogurt provides you with a whopping 18 grams of protein. Pre-packaged broccoli slaw makes this healthy summer salad extra easy and adds extra flavor and fiber. This tasty side is a wonderfully filling combination of fiber and protein.

Broccoli Slaw 

Ingredients

Directions

Serves: 6

Nutrition Content: Per Serving: 60 calories, 7g carbs, 4g fiber, 4g protein, 0g fat, 48mg sodium

Tanya Zuckerbrot, MS RD, is a Registered Dietitian in private practice in Manhattan and founder of the F-Factor Diet.  (Photos CC: Michell Zappa, Keith McDuffee, Meal Makeover Moms, Iris, Steven Lilley, Maggie Hoffman)