Healthy Picnic Food Ideas

The temperature outside is getting warmer, which means it’s time to cut grass, go on walks, and enjoy the sun. There’s nothing quite like having a good picnic with friends and family on a beautiful day.

Let’s take a look at some picnic classics and easy ways to make them a little healthier:

• Sandwiches and wraps:
  • Use whole grain breads, wraps, or tortillas.
    • You can even try lower carb, high protein and/or keto options.
  • Use light dressing (like light mayo or olive oil mayo)
  • Use healthier deli meats (sliced chicken, turkey, ham or roast beef)
  • Use lower fat cheese (mozzarella or lower fat versions on regular cheese)
  • Add veggies (spinach, avocado, tomato, etc.)
• Recipes to make these picnic classics healthier:
  • Healthier potato salad
  • Healthier macaroni salad
• Fruit:
  • Berries of all kind (strawberries, blueberries, raspberries, etc)
  • Watermelon, cantaloupe, honeydew, melon cubes
  • Apples, orange, pear slices
  • Plums, cuties
  • Cherries
  • Grapes
• Vegetables with a healthy dip on the side:
  • Baby carrots or carrot sticks
  • Celery
  • Sugar snap peas
  • Sliced peppers, radishes, cucumbers
  • Cherry tomatoes
  • Pair them with hummus or your favorite light dressing 
• Healthier snacks:
  • Cheese and meat platter (aim for lean meats and lower fat cheeses)
  • Whole grain or rice crackers
  • Low fat popcorn
  • Flex or Quest brand of chips
  • Nuts, seeds, dried fruits 
  • Whole grain tortilla chips and salsa and/or guacamole
• Healthier drink options:
  • Water (add berries, mint, lemon, oranges, etc. to make it more fun and flavorful)
  • Healthier carbonated beverages
    • Sweet options: Zevia, Virgil’s Zero Sugar, OliPop.
    • Not sweet option: LaCroix, Bubbly, SpinDrift, Perrier

Remember to enjoy your picnic too! Nutrition doesn't have to be perfectly healthy all the time! Enjoy those cookies or pie! Aim to live a life of moderation, enjoy your favorite foods, just make sure to go for a walk or play some sports afterwards!

Aleksandr Gavrilov, Registered Dietitian Nutritionist at the Excela Health Well-Being Center