Picnics are a wonderful part of summer, but the foods that make up traditional picnic fare are rarely in step with what experts consider examples of good nutrition. With some updating, however, picnics can be an example of nutrition at its most delicious.

Almost every picnic seems to feature potato or pasta salad—or both. Just a half-cup of either of these salads is packed with 180 to 260 calories and 7 to 16 grams of fat. If you take a substantial portion of just one, or a small amount of several types, you can easily end up with almost a meal’s worth of fat and calories from these dishes alone. Bread or rolls are usually part of a picnic meal as well. Unfortunately, refined versions are far more common than the more nutritious whole grain breads.

Put a new twist on the potato or pasta salad by substituting a variety of chopped vegetables for some of the higher-calorie potatoes or pasta. This is a great way to work an additional serving of vegetables into a meal, providing antioxidant nutrients and phytochemicals. Using whole grain pasta instead of the traditional refined versions also improves nutritional value. Limit fat content by using reduced-fat dressing or mayonnaise, or changing the proportions of oil and vinegar in a homemade dressing.

When you plan your picnic meal, think about how many different vegetable and fruit dishes you have compared to starchy dishes like potatoes, breads, rice and pasta. Grain products are nutritious, especially if they’re whole grain, but many picnics are overly laden with starchy foods and low on fruits and vegetables. Add trays of raw fruit or vegetables, and experiment with different vegetable salads for variety and good nutrition. If you like to grill, load the grill with vegetables to bring out great flavor.

Gelatin dishes, with or without fruit and whipped topping, are another picnic standard. They generally supply 80 to 120 calories in a half-cup serving, most of it sugar. If you want a sweet dish, serve fruit. Depending on what you choose, the calories will be the same or lower, and you’ll be getting fiber, vitamins and protective phytochemicals. You can serve fruit plain or combine several favorites and pour a little juice over them to make a fruit salad.

Most picnics include meat or poultry, either grilled or in sandwiches. Choosing lean types is a smart move. The intense heat of grilling can produce carcinogens in animal proteins, so keeping your portion to the size of a deck of cards is an important way to limit your risk. To reduce grilling-related risk, reduce the temperature, flip the meat frequently, and avoid burning or charring it. Marinating may also help reduce the amount of carcinogens formed.

What’s a picnic without dessert? Healthy eating can include some foods that don’t supply much nutrition. But the picnic favorite of pie with ice cream and whipped cream is three desserts posing as one. Instead, have a dish of fruit with ice cream or whipped cream, or place just a dollop of whipped cream on plain pie. A standard serving for brownies, a picnic staple, is a two-inch square, which supplies 100 to 150 calories. Cut a pan of brownies into two-inch square portions and let those who want more take two. Smaller portions will help picnickers who are watching their calories avoid the challenge of trying to stop halfway through a brownie that is too large.

The irony of picnics is that although they are usually held at the height of the fresh fruit and vegetable season, these nutrient-rich foods are often the smallest part of the meal. An updated picnic can have all the traditional foods, while also including more of the season’s bountiful produce and keeping portions within moderation.