Summer Picnic Foods That Runners Should Avoid

In a previous article, I listed 5 foods that runners should choose at summertime picnics. These foods can be found at the average event, and will keep you lean and running at peak performance. However, for every nutritional do-gooder, there is at least one villian. With that in mind, here are 5 picnic foods that you should avoid:

1) Hot dogs: While you might think that a hot dog could be a decent source of protein being a meat product, there's only about 6 grams per frank. Along with that you get 16 grams of fat, 6 grams of which are saturated: a full third of your daily allotment. Even a hamburger would be better, as you'd at least be getting more protein out of the deal.

2) Pasta salad: Pasta is one of the best foods for runners, when consumed with marinara sauce which is relatively low in calories and fat. But pasta salad is usually covered in italian dressing and contains pepperoni, olives, and other high-fat ingredients, jacking the calorie count through the roof. The same can be said for potato salad, which is slathered in mayonniase. Leave these cold carbs alone.

3) Ranch dressing: The popular partner for veggie trays, just two tablespoons contain a whopping 16 grams of fat. And if you've never actually measured out two tablespoons of dressing, go ahead and do it--you'll find that you probably consume way more than that without even thinking about it. Feel free to snack on carrots, broccoli, and celery as much as you want, but try to limit or completely avoid any dressing or dip that is offered up with them.

4) Pretzel salad: It's mainly pretzels, strawberries and jello, how bad can it be? You wouldn't guess over 500 calories per serving, would you? Like pasta salad, it's theoretically good, but the ingredients kill you--in this case, hidden butter and cream cheese get the fat content up to an almost unbelievable 28 grams per serving.

5) Flavored malt beverages: While not technically a food, alcoholic drinks like Smirnoff Ice can run up to 230 calories. Just a couple can be a nice chunk of your daily allowance. And to make matters worse, a significant percentage of the calories don't come from carbohydrates, but rather from alcohol.