Looking for a way to relax this summer? There’s nothing like a picnic to help you slow down and enjoy some time with family and friends. You don’t have to hike into the hills to have a perfect picnic. Find a spot at your neighborhood park, or under a shady tree in the backyard. What really matters is the company you keep and the delicious (and healthy) food you pack. So forget about hot dogs, potato salad and chips… it’s time to update your picnic basket!

Picnic Essentials: Gather together everything you need to enjoy a few hours of carefree fun.

• Sunscreen with an SPF of at least 15
• Sunglasses that block harmful UVA and UVB rays
• Water
• Plates, cups and utensils
• A blanket
• Garbage bags and recycling bags
• A cooler and ice packs

Menu Ideas:

Decide on your menu ahead of time and use it as a grocery list while shopping. Prepare and refrigerate food the night before that you plan to bring along. The keys to a good picnic are foods that are easily transported, healthy and tasty.

Sandwich and Salad Ideas:
• Whole wheat wrap with hummus, chopped tomatoes, red onions, and feta cheese, drizzle with balsamic vinaigrette.
• Whole wheat bread with grilled turkey or chicken, avocado, tomatoes, spinach and low fat Swiss cheese.
• Grilled vegetables, balsamic vinaigrette, and part skim mozzarella cheese on whole grain rolls.
• Grilled shrimp and vegetables over cous cous.
• Spinach salad with chopped egg, tomatoes, avocado, raisins and walnuts.
• Whole grain pasta , topped with pesto and grilled eggplant.

Fruit:

• Seasonal and local fresh berries, melons, and fruits.
  
  Snacks:
• Vegetables trays, popcorn, pita chips, whole grain crackers, pretzels, bean dips and hummus.
  
  Drinks:
• Seltzers or water flavored with lemons, oranges, or cucumber.
  
  Desserts:
• Chilled watermelon slices, frozen grapes, or fresh berries.

Food Safety:
There’s nothing that can spoil a picnic like food that hasn’t been properly stored. It’s important to keep picnic foods cold from the time they leave the refrigerator until when they are consumed. Invest in a good cooler and ice packs. Insulated bags are also excellent to take along to the beach, sporting events, boating or on car trips. Avoiding foods made with mayonnaise, dairy products (milk, yogurt, cheese) and eggs is also a good practice when on a picnic.


** Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. **