Finding time to relax and enjoy the nice summertime heat can sometimes be close to impossible, especially when you have to fulfill other duties such as working, taking care of the kids, cleaning the house, and making sure everyone gets fed. Here is a good idea that will allow you to get outside while still taking care of one of the many duties you may have: a picnic! Picnics are a great way to squeeze that relaxing time outside into your busy life. The foods packed for a picnic should not only taste delicious, but they should also be nutritious.
Plan Ahead
Planning a picnic ahead of time will make it simpler to pack nutritious foods. Compare the number of fruits and vegetables to the starchy foods such as potatoes, pastas, and breads. Plan to bring fruit and vegetable trays or try different vegetable or fruit salads to add variety and nutrition. Spring and summertime are the peak season for fruit and vegetables, so this is a good time to add them to your picnic baskets. Keep the foods you plan on taking simple. Bring different cheeses, whole-grain crackers or breads, fruits, and vegetables. These are healthier alternatives for snacks as opposed to potato chips, cookies, or candy.
Stay Hydrated
Take along plenty of cold drinks for outdoor picnics. Water, unsweetened iced tea, lemonade, 100% fruit juice, and low-calorie drinks are great refreshers. Add wedges of lemon, lime, and orange to combine in creative and thirst-quenching ways.
Smoothies are another great option you can now buy in individual containers at the grocery store. Just be sure to check the label and make sure the one you choose isn’t sky-high in fat and calories.
Being out in the hot sun makes it even more important to stay hydrated. A simple way to keep beverages colder longer is to freeze them ahead of time so they stay cold as they melt.
Alter for Better Nutrition
Traditional picnic foods are not always the best choices when it comes to nutrition. In fact, common picnic foods such as potato and macaroni salad are high in calories and fat. Depending on portions, it is easy to consume almost a meal’s worth of fat and calories from these dishes alone. This doesn’t mean completely omit these sides because they are an American favorite, just try to make these dishes healthier. Use light salad dressing or mayonnaise mixed with light sour cream to reduce calories. Add flavored mustard, pickle relish, or extra veggies to “kick it up a notch.” Use whole-grain pasta in macaroni salads.
Dress green and vegetable salads with vinaigrettes that are light on the oil. Vinegars such as sherry and balsamic add wonderful flavors.
Simple raw vegetables like baby carrots, grape tomatoes, broccoli, jimaca, and celery are easy to take along for a crunchy and satisfying appetizer or side dish.
Most picnics will have some form of meat, whether it is grilled or included in sandwiches. Choosing lean meats would help eliminate the fats and add to the nutrients of the foods on your picnic. Serve grilled chicken rather than fried chicken. Try adding chunks of seafood, meat, or poultry to pasta or green salads for entrées that don’t require slaving over the hot grill.
Don’t Forget Dessert!
A summertime picnic isn’t the same without the delicious, sweet dessert! Serving fruit for dessert is a great way to add nutrients to a picnic. What kind of picnic would it be without a watermelon? The red, juicy fruit is the perfect picnic dessert; it’s very low in calories. Fruit salads, fruit kabobs, and bowls of grapes or cherries also make refreshing, sweet, and nutritious finales for a healthy picnic.
Angel food cake with fresh berries and light whipped topping (is another alternative that everyone loves and is reasonably low in calories. Also, if serving brownies or cake, cut them into two-inch squares. This is the standard serving size and will help with moderation.
Packing the perfect picnic is simple. Just remember to plan ahead, the more time you have to plan, the more time you will have to think about ways to include nutrient-rich foods in your picnic basket. The traditional foods may still be included in your planning, but should be consumed in moderation. These dishes could also be made in a healthier way by following some of the examples listed earlier. So, follow these easy tips, put on your sunscreen, and relax in the warm summertime heat!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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