Many of us like to have picnics and cook out over the summer, usually with lots of food. But summer eating doesn't have to be accompanied by a lot of regret. Check out this list of healthy summer choices.

• Whole wheat rolls for sandwiches. Use these in place of white bread. They will have more of the nutrients your body needs, as well as plenty of fiber to keep you feeling full longer.
• Lean meats on the grill. Grilling is a tasty, low-fat cooking method. Lean meats include skinless chicken, pork, fish, 95-percent-lean ground beef, top round or loin steaks, flank steaks — or try soy burgers and soy hot dogs.
• Fresh fruits. These are in season now and so tasty (at least in Maryland — we've had wonderful fruit so far this summer). And remember: Fruit is sweet and can make a great dessert.
• Lots of vegetables. Vegetables are the lowest-calorie food group that we have. Vegetables are also versatile — they can be eaten raw, steamed, or grilled. Try veggie kebobs.
• "Lite" condiments. Margarine, mayonnaise, cheese, salad dressings, and sour cream are just some of the condiments that add unnecessary calories and fat. Look for light versions of these foods, or try mustards, salsas, and relishes instead.
• Fewer starchy side dishes. Pasta or potato salads, breads, rice, chips, and other snack foods are usually high in calories and not as nutritionally beneficial.
• Water or diet drinks. Beverages can also add extra calories. A glass of ice water with lemon added is a refreshing calorie-free (and very affordable) option. Carbonated water with a splash of fruit juice works, too.
• Small dessert portions. Desserts can equal or even exceed the calories from the rest of your meal. The best option is to keep portions small and serve them on small plates or bowls (so it looks like you're getting plenty).

Last but not least, cut down on the "grazing" effect by not leaving foods out. We usually eat less food if it's only available at certain times. Have a happy and healthy summer!