How to Pack a Healthy Picnic the Whole Family Will Love

The sun is out, the days are long, and the mountains are calling your name. With 4^th of July weekend coming up, you’re likely to venture outside to hike, camp, or host a family gathering in your backyard. Naturally, these activities require a lot of planning, especially when it comes to food. To ensure that you’re providing nutritious meals to fuel your family, we took a look at the traditional picnic lunch to see how we can make a healthy picnic your family will love.

One of the simplest rules when it comes to healthy eating is to make your plate a rainbow of color. Notice that the little color in the stereotypical American meal comes from soda or artificially colored candy. Everything else is bland: white bread, chips, potato salad, fatty processed meats—sure you may throw a slice of tomato or piece of lettuce in there somewhere, but just one of these meals may contain well over 1,000 calories. Aside from the calorie count, the processed fat and sugar give you empty calories that make you hungry sooner. Compare this to a fresher, more colorful picnic that is packed with whole grains, healthy fiber, protein, good fats, and vitamins. If you want to boost your health and keep your family full longer, consider the following substitutes when preparing your picnic:

Traditional Picnic Selections

1. Hotdog/hamburger/ham sandwich with white bread/bun
2. Potato chips/tortilla chips
3. Potato salad
4. Ranch dip
5. Soda/sugary beverages
6. Baked goods/candy

Healthy Picnic Substitutes

1. Sliced turkey and cheese wrap or grilled chicken
2. Whole-wheat pita chips
3. Zucchini spaghetti salad
4. Hummus or guacamole
5. Water
6. Apple cookies or frozen strawberry cupcakes

Add even more color to your meal by throwing in some fruit kabobs—they’re delicious and fun for kids to eat!

Tips for Picky Picnic Eaters

Worried about picky eaters? You may have to introduce a food 10 to 15 times before your child will start to like it. We recommend using the “No thank you” rule: if your kids don’t like a new food after one bite, they can politely refuse the rest. After enough first bites, your child will become used to the food and enjoy it.

We’re not asking you to ditch your family traditions, but try something new and put a healthy spin on your picnic this summer! This way, you won’t have to feel guilty when you sneak an extra s’more by the campfire (because some foods just shouldn’t be substituted).

Get creative, and try out our healthy picnic recipes!

About the Author

Primary Children's Hospital

Primary Children’s Hospital ranks among the best children's hospitals. Located in scenic Utah, everything in our hospital is focused on providing the best care for children. For more than 90 years, we have been committed to helping children, families, and communities across the western United States.

http://primarychildrens.org

Share This Article