While at a picnic, it is easy to consume a good deal of empty calories and unwanted saturated fat, sugar and sodium without realizing it. There are, however, a number of healthy finger foods and easy-to-eat foods that you can bring to a picnic to make sure you get the nutrition you need. For the healthiest picnic meal, choose plant-source foods such as whole grains, fruit and vegetables.
Grains
Whole grains are a healthy choice for a picnic as they contain fiber to help you stay satisfied after your meal. One healthy option may be to make a sandwich using whole-wheat bread or a pasta salad using whole-grain pasta. Popcorn is also a food that may be easily eaten at a picnic and that is fiber-rich. Whole grains are also a good source of B vitamins, which are needed for energy production.
Fruits and Vegetables
Fruits and vegetables are easy to consume at a picnic, especially if you do the washing at home. Fruits such as apples, bananas and grapes are good sources of fiber and are also high in water to help keep you hydrated. Similarly, vegetables such as carrot sticks, celery sticks and cherry tomatoes are easy to eat and are high in fiber and water. Fruits and vegetables are also good sources of vitamins and minerals such as vitamins A and C.
Dairy
Some dairy foods may be easily consumed at a picnic; for example, cheese might be eaten as part of a sandwich or paired with crackers. Individual-size yogurt is also an option. Within this group, the healthiest choices are low-fat or fat-free products low in added sugar. Dairy products contain saturated fat, which increases bad cholesterol in the body and is associated with heart disease in excess. Avoid products made with whole milk to limit your saturated fat.
Meat and Beans
Meat products may be consumed as part of a sandwich during a picnic or as part of a salad. To avoid unwanted saturated fat, steer clear of red meat and opt for poultry or fish, which are high in heart-healthy unsaturated fat. Nuts are also a healthy and portable choice, as they contain protein, fiber and unsaturated fat. If you choose to make a salad, beans are a healthy addition, with both protein and fiber.
References
- United States Department of Agriculture MyPyramid: Why is it Important to Eat Grains, Especially Whole Grains?
- United States Department of Agriculture MyPyramid: Why is it Important to Eat Vegetables?
- United States Department of Agriculture MyPyramid: Why is it Important to Eat Fruit?
- United States Department of Agriculture MyPyramid: Milk Health Benefits and Nutrients
- United States Department of Agriculture MyPyramid: Why is it Important to Make Lean or Low-Fat Choices from the Meat and Beans Group?
- American Heart Association: Know Your Fats
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