Building A Nutritious Summer Picnic Summer is the perfect time to get outside and enjoy the warm weather and extended daylight. It’s also an opportunity to gather with loved ones and share a meal. There are many fun ways to plan a picnic for your day out. Here are some tips and considerations while you build your basket: Include All Five Food Groups Grains are a key element in a balanced meal. Aim for whole grains if you can. Some options include breads, crackers and salads (e.g., quinoa, pasta, wild rice). Fruits are a great addition to any picnic. They’re healthy and full of essential vitamins and minerals. Fruits that are in-season during summer include apples, apricots, berries, cherries, figs, mangos, melons, oranges, peaches, plums and watermelon. Vegetables, like fruits, are another nutritious element for picnics. In-season vegetables include bell peppers, broccoli, carrots, celery, cucumbers, green beans, okra, tomatoes and zucchini. Protein is essential for keeping us satiated and building muscle. Try a few of these fun additions to round out your picnic: hummus and bean dips, cheeses, sliced meats (aim for low sodium) and hard-boiled eggs. Dairy may be a harder group to pack for a picnic, but it can still an important part of a balanced meal. Some options to include are cheese (e.g., pre-sliced or individually packaged), milk and yogurt. Check out the supplies section below for safe storage of refrigerated items. Make It Fun If you’re meeting a group, choose a theme or try a potluck style picnic to switch it up. Bring plenty of seating options including blankets and chairs. Music and crafts can be nice additions to build community. Crafts are also great for entertaining kids if it’s a family event. Bring a variety of foods to select from. Use fun or silly names for each dish to increase engagement with the picnic element. Don’t Forget Supplies To ensure you can enjoy all your hard work, make sure to pack the right supplies for your picnic! If you are going to be in direct sunlight, pack sunscreen and protective gear (e.g., sun shirts, umbrellas, cabanas). Don’t forget the beverages! Be sure to bring plenty to drink with your meal and keep hydrated in the hotter weather. Pack utensils, plates and napkins to enjoy your foods without hassle. Bring cleaning supplies and a bag to clean up after yourself. Remember to leave the outdoor space the way that you found it – or better! Store your food in a cooler, especially dairy and protein items that have temperature safety considerations. Always store refrigerated foods at <40°F. Discard any foods that have been outside of their safe temperatures for more than 2 hours. Dairy: 34-38°F Meats: 33-36°F Eggs: 33-37°F Fresh Fruits and Vegetables: 35-40°F Additional ResourcesU.S. Department of Agriculture. - “My Plate”U.S. Department of Agriculture - “Seasonal Produce Guide”ReferencesU.S. Department of Agriculture - “Seasonal Produce Guide”U.S. Department of Agriculture - “Refrigeration & Food Safety”Food and Drug Administration - “Are You Storing Food Safely?”
