Summer is here which means it’s officially picnic season! Picnics are a great way to have a fun day outside with family and friends, but picnics can also lead to unsafe and unhealthy eating. Follow the tips below to make your next picnic a healthy one:

Make Your Meal Balanced

In my previous posted Blog, I discussed the basics of balanced eating and making sure each meal includes a source of protein (such as chicken, fish, grass-fed beef, Greek yogurt), healthy fat (such as olive oil, avocados, nuts, and seeds), and good quality carbohydrates (e.g. vegetables and fruit).

Practice Food Safety

It’s crucial to keep cold foods cold, and hot foods hot. Don’t leave foods that should be refrigerated (such as potato salad) outside for longer than two hours. Hot foods like chicken or steak should be covered in foil to retain heat. Also, remember to cook meat to the proper temperature. Check out this LINK for important information on safe cooking temperatures.

Drink Up!

Drinking water consistently while you’re outside is crucial for staying hydrated. How much water should you drink? Aim to drink half of your body weight in ounces of water each day. For example, someone who weighs 140 pounds should drink at least 70 ounces of water each day. You may need to drink more water if you are outside for an extended period of time and/or if you are being physically active outside.

Try Something New

Picnics are a great way to try new things such as grilling vegetables and fruit that you have not had before. Some of my favorite vegetables and fruit to grill are zucchini, romaine lettuce, asparagus, pineapple, peaches, and bananas.

Get Color (and not just from the sun!)

Fill your plate with a variety of vegetables and fruits of different colors such as red, orange, yellow, green, blue and purple. Think of it like eating a rainbow of colors. Aim to have at least three different colors on your plate at every meal.

Incorporate these simple tips to make your next picnic a healthy and happy one!  If you would like more information on ways to improve your eating habits, schedule a dietary consult today through our new website!

Health and Happiness,

Autumn Enloe, MS, RD, LD
Registered Dietitian
Live Your Life^TM
Bringing Physical Therapy & Wellness to You!

Autumn Enloe is a Registered, Licensed Dietitian who holds a Master’s degree in Food and Nutritional Sciences from the University of Wisconsin-Stout.  Autumn has worked with hundreds of clients on areas such as weight management, blood sugar support, gut health, mindful eating, and food sensitivities.  She applies a holistic approach to nutrition and knows that our health is based on much more than just what we eat.