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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 swaps
Savoury
food
swaps

Swap

For

Mini pork pie
192kcals

Mini Cornish Pasty
104kcals

Snack sausage roll
111kcals

Cocktail sausage
22kcals

Cheese and pickle roll
503kcals

Ham and pickle roll with low-fat spread
261kcals

Cold quiche Lorraine (1/4 quiche)
256kcals

Mini quiche Lorraine (per quiche)
73kcals

Sweet swaps
Sweet
food
swaps

Swap

For

Fruit scone with butter and jam
355kcals

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

Jam tart
122kcals

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

Mr Kipling french fancy
104kcals

Mini chocolate brownie
42kcals

Butter flapjack bar
248kcals

Rice Krispies cereal bar
119kcals

Drink swaps
Drinks
swaps

Swap

For

Lemonade (250ml glass)
45 kcals

Diet lemonade (250ml glass)
4 kcals

Frozen daiquiri
205 kcals

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

Beer/lager (330ml can)
136 kcals

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

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!

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.