It’s picnic season, so it’s time to dig out your picnic basket and pile it high with healthy, nutritious foods that will fill you up and keep your blood sugars stable. This is a much better choice than typical summer food options packed full of sugar which causes health problems from low mood to weight gain.
Even kids are eating 3 times more sugar during the summer than they should. With this in mind, here’s what to pack for a satisfying yet healthy family picnic.
Protein-packed salads
Most people think that sandwiches are a key part of a picnic, but they’re often unhealthy and packed full of calories. Bread also often has more sugar in it than candy. For this reason, opt for protein-rich vegetable and salad dishes instead. To ensure you all stay fuller for longer, include 3 to 4 sources of protein, such as chicken, egg, tofu, turkey, nuts, seeds, cheese, avocado, or quinoa. Make sure you add plenty of veggies too.
Not only do vegetables contain nutrients, such as fiber and potassium, but they also stop you from craving sugar. Sugar cravings can be a real issue, but the low-calorie content in vegetables, along with the high activation of digestive enzymes can overcome your desire for sweet food. Green veggies tend to be best, so add leafy greens, asparagus, peas, bell peppers, and similar.
Homemade dips
Homemade dips, such as hummus, guacamole, roasted red pepper, and yogurt and peanut butter are much better than shop-bought dips as you can reduce or omit the sugar and salt in them and use low-fat ingredients. Pack plenty of cucumber sticks, carrot sticks, breadsticks, wholemeal pitta, cured meat, and homemade tortilla chips to dip into them. This will then increase your fruit and veg intake while adding vibrant flavors and textures to your picnic.
A naturally sweet dessert
1 serving of vanilla ice cream contains 14 grams of sugar. Add some toppings and the sugar content increases further. A healthy alternative to add to your picnic is yogurt and fruit cups made up in advance in glass jars. You can use any fruit that you and your family like, and best of all, there’s no need to add sugar due to the natural sweetness of the fruit.
Add a layer of fruit, followed by a layer of sugar-free yogurt, such as Greek yogurt, and continue layering until you get to the top of the jar. Greek yogurt is packed full of protein and calcium which is good for bone health and stabilizing blood sugars. Meanwhile, fruit contains lots of vitamins, fiber, and antioxidants.
Family picnics should be fun. Don’t be fooled into packing yours full with unhealthy food, though, as these filling and appetizing treats are much better for everyone.