Although we find ourselves halfway through summertime fun, there’s still plenty of time for picnics over the next few months! Picnics are a great time to pack a special meal or a variety of snacks to enjoy while relaxing in the outdoors. Much like our travel post from earlier this summer, there are some basic but important guidelines to follow for keeping meals nutritious and food safe to eat when outside and on-the-go.
Bethany Say from MMC’s Mind-Body Wellness Center starts this post with some basic, but important points to keep in mind when wanting to eat nutritiously without taking away from the fun during a picnic or other gathering.
Watch Portion Sizes and Remain Active
Bethany Say, RD, LDN, CDCES
For portion control and to keep food groups balanced, simply try using plates that are divided into 3 sections. Fill the larger section with fruits and vegetables when possible. For example, watermelon is a summertime favorite and popular for outdoor get-togethers. Baby carrots with light ranch dip can easily be packed as part of a meal or as one of several snacks. Either way, try to use one of the smaller sections for higher carb options like macaroni salad and baked beans.
If you’re watching your carb intake, consider skipping the hot dog or hamburger bun, or try a whole grain bun instead. Staying hydrated during the warmer weather is important, but for picnic beverages, check out lower sugar options for iced tea, lemonade, etc. A possible option could include something like Minute Maid Zero Sugar, which is now made with Stevia.
Along with nutrition, physical activity is another important component of a healthy lifestyle for multiple reasons. When picnicking or enjoying a planned meal outside, work up a healthy appetite with outdoor activities, such as walking, hiking, biking, roller blading, golfing, tennis, badminton, volleyball, yoga, and swimming.
Trust Yourself About What to (not) Eat
Carrie Powell, RDN, LDN, and Director of NWPA WIC
I agree with Bethany regarding building an appetite through activity. I also know picnics and special occasions are important, that traditions are significant parts of our life. If you’re diabetic or need to monitor various foods for medical reasons, try to choose appropriately, or scale down in portion sizes and the overall amounts you put onto your plate. Think about trying to make your plate balanced with colors, textures, and food groups (fruit and vegetables, protein, grains, and dairy). If you’re opting for desserts, count them into your total carbohydrates, or only eat half. Scale back on other meals that day.
If you take something and don’t like it, don’t eat it! That’s actually a hard concept to grasp, especially when we’ve been trained to “clean to our plates”, but if you’re eating just to eat, what’s the point? Enjoy the foods you do take and find balance in trusting your preference, hunger, and fullness.
On another note, I think it’s important to look at how your food is being served, and if food is being allowed to sit out without proper cooling. Mayonnaise-based foods are notorious suspects for making people sick when left to “get warm”. Make sure people are washing their hands when preparing foods and following standard food-safety practices. Here’s a great resource from Eatright.org for keeping picnic foods safe, and a food safety post from one of our previous wellness tips, written by Amelia Finaret, PhD, RD, LDN.
Key Takeaways for Picnics and Cookouts
Don’t break any good nutritional habits you’ve picked up just because you’re having a meal (or snack) outside with family and friends! Portion control isn’t something you have to overthink, but rather designate a certain amount on your plate for more fruits and vegetables, and less for carbs. Trust you hunger cues and don’t feel compelled to finish something that you don’t like. Take the opportunity to enjoy an outdoor activity as well. This will burn calories and build an appetite for an upcoming meal.
If you’re looking to try something new for a picnic or cookout later this summer/early this fall, consider one of the recipe selections, provided by Bethany Say!
Selected Recipes for Your Next Picnic or Cookout
Baked Cod and Veggie Packets
These fish and vegetable packets can be pre-cooked and packed to go, or premade and safely (kept cool!) transported to your next cookout for on the grill! Easy cleanup also makes this an ideal recipe.
View the recipe at: EatRight.org
Grilled Flank Steak with Vinaigrette Vegetables
As the recipe implies, this is another meal for which you will want to fire up a grill. Eggplant and bell peppers compliment the steak and are served with a balsamic vinaigrette.
This “kidney-friendly” recipe can be found at DaVita.com
Jerk Chicken with Fire Roasted Pineapple
A previous wellness post covered the joy of grilling fruits and vegetables, and this Caribbean-inspired dish pairs grilled pineapple with spicy chicken!
View the recipe at: EatRight.org
Lightened Up Broccoli Salad
This crunchy and creamy salad uses Greek yogurt instead of mayonnaise. Still practice those food safety tips if leaving this out or transporting it on a hot day!
View the recipe at: EatRight.org
Picnic Potato Salad
Potato and macaroni salads are a summer staple at picnics and summer cookouts. This version incorporates egg and red pepper. Remember, you can always omit what you don’t like!
Another “kidney-friendly” recipe from: DaVita.com
Cucumber Watermelon Salad
A favorite for summer and for Bethany, as this salad appeared previously in the aforementioned summer fruits and vegetables post.
View the recipe at: EatRight.org
