Healthy Picnic

How to Pack a Healthy Picnic

It is always great to go on a picnic in the summer. So this year, why not celebrate by planning a healthy picnic with family and friends? Pack a healthy picnic and include items, such as, crunchy vegetables, juicy fruits, reduced-fat cheeses, lean sandwich meats, chilled soups, summery salads, and whole-grain breads and wraps. But because these foods are perishable, you need to tote them with care. Here are some tips for packing the perfect picnic:

1. Wash your produce. All fresh fruits and vegetables should be thoroughly washed with cold water and dried well before you pack them. Apples, grapes, apricots, peaches, carrots, snap peas, and celery sticks are great picnic-friendly options.

2. Choose lean cuts of deli meat, such as fat-free or low-fat turkey or chicken breast and lean roast beef. If you are strictly counting your calories, skip the sandwich bread and serve cold cuts in a salad or in lettuce leaves for a roll-up; otherwise enjoy your lean cuts in sandwiches made with whole-wheat or whole-grain bread.

3. Go for refreshing soups and salads. Summery soups and salads make great picnic additions. Try a cold gazpacho soup or a big green or Caesar salad. You can also take along a sweet potato salad, whole-wheat macaroni salad, and a fresh fruit salad to complement your sandwiches. Salads that use yogurt or vinaigrette dressing can be dressed when you get to your picnic spot. Be sure to pack soups and salads in plastic containers with tight-fitting lids.

4. Pack a cooler thoughtfully. If you plan to take perishable foods on a picnic, it’s essential to keep them cold. Keep nonperishable items at the top of the cooler and perishable items, like fruits, veggies, reduced-fat cheese or other dairy, lean meats, soups, and salads, on the bottom. Line the bottom of the cooler with freezer packs to help keep food at the proper temperature. If you don’t own a freezer pack, try putting ice cubes into sealable plastic bags and place the food around them.

5. Toss any leftovers. To play it safe, even if you’ve been cautious with food handling and storage, discard any leftovers at the end of the picnic.