Tips for a healthy 4th of July picnic

For most Americans, the 4th of July means packing up the picnic basket and heading to the park to hang out and parktake in the Holiday festivities. While you'll probably be playing frisbee, catch or heck, even tag, that doesn't mean you should inhale the traditional picnic fare of fried chicken and mayo-laden potato salad. But by making a few minor adjustments and modifications, you can enjoy a healthy and delicious picnic -- and yes, you'll be able to have dessert!

Image credit: collieruinited.ca

First let's first review what you should stay away from.

According to the spokesperson for the American Dietetic Association. Kerry Neveille, the following items should be avoided:

• Mayonaise-based salads (i.e. potato salad, egg salad, coleslaw
• Alcoholic beverages (if you do plan on celebrating with a drink, stick to light beer or wine)
• Fried foods

Instead, fill your basket with fresh fruits and vegetables, lean meat (fish or chicken) and whole-grain salads.

Take advantage of seasonal produce
Why not visit one of Cleveland's many Farmers Markets on Saturday afternoon to get inspired? Look for the fruits and vegetables that look the most colorful, or ask your local grocer what he/she recommends. Try a Shrimp Summer Salad or a simple mix of grilled vegetables with olive oil and feta cheese.

Snack time!
Cut up some celery, carrots, cherry tomatoes, cucumber and red peppers to put in the cooler. Pair with hummus, peanut butter, salsa, homemade bean dip of low-fat yogurt for a refreshing snack.

Wrap it up
Instead of using a large hamburger bun, save calories by creating a wrap. Stuff with fresh veggies and lean meat for a flavorful main dish.

Convenience is key
With so many fantastic gourmet foodie havens, such as Whole Foods and Trade Joe's, why not splurge on some quality snacks for the occasion? Look for pre-cut imported cheeses and pair with whole wheat crackers and fresh grapes. Why not bring an entire rotisserie chicken to enjoy on top of lettuce or paired with some whole wheat bread for a low-fat sandwich? You'll have more time for frisbee and sparklers with your friends and family!

Have a sweet ending
Who forgets to bring watermelon to a picnic?! There's a reason this fruit is the icon for picnics! With its red, juicy goodness, it's the perfect low calorie treat. Angel food cake with fresh berries and whipped cream is also a delicious, low calorie indulgence.

Reader's Digest has also put together a list of healthy picnic recipes that is worth checking out!

Whole Foods is located at Cedar and Warrensville Center Hieghts in University Hieghts. Trader Joe's has locations in Westlake (175 Market St) and Beachwood (28809 Chagrin Blvd). Call for holiday hours.

What's you favorite healthy picnic food? Where are you planning on watching the fireworks?