The Perfect Day for A Picnic

The temperature is finally turning up, the birds are chirping, and it seems like a shame not to be outside on such lovely days. Going on a picnic with family and friends is a perfect way to get some sun and promote physical activity.

When picnicking, make a goal to pack healthy, nutritious foods from all food groups that travel well. Sandwiches are great for picnics because you can eat all your food groups in one tasty bite.

Taking various precautions when cooking outdoors or traveling with food is important. Raw and ready-to-eat foods are handled often during preparation, thus increasing the risk of contamination from bacteria. It’s important to follow food safety guidelines whenever handling food.

Packing the Perfect Picnic Basket

Below is a list of picnic-perfect to-go foods that make for a perfect picnic basket and will keep your body fueled the entire day. Pick a food from each of the groups below:

Grains: Whole wheat bread, high fiber dry cereal, whole wheat pasta salad, whole wheat pita bread, whole wheat crackers

Protein: String cheese, hummus, edamame, quinoa salad, sliced turkey or chicken breast, 3 bean salad

Fruits: Apples, bananas, oranges, melons, grapes, dried fruits, craisins, apricots, cherries, raisins

Vegetables: Celery sticks, carrot sticks, peppers, broccoli florets, snap peas, prepared salad, salsa

Fat: Salad dressing, avocado, peanut butter, walnuts, cashews, almonds

Beverages: Bottled water, sparkling water, seltzer, coffee, tea

Pro Tips:

• Choose hardy bread like whole-wheat baguettes because they do not get soggy in coolers like sliced bread often does.
• Lettuce can get soggy too, so if you want to add crunch to your sandwich, try sliced apples.
• If fruit on your sandwich is not for you, use spinach instead of iceberg lettuce for added nutrients such as iron.
• Pair your sandwich with a side of bean and corn salad.

Safe and Healthy Eating

The following guidelines are important to follow to keep you, your family and friends safe during your picnic this summer:

• Wash your hands with antibacterial soap for at least 20 seconds before handling food and use clean food storage containers to decrease the risk of spreading bacteria.

• Don’t prepare picnic foods more than a day in advance unless it can be frozen. Over 67% of foodborne illnesses are due to improper cooling. Cooked foods need to be cooled in shallow pans immediately after cooking. If you are thawing frozen foods, do so in a refrigerator and not by leaving it out at room temperature.

• Keep cold foods cold. Cold foods need to be kept at a temperature of 40°F or lower. This includes pre-sliced fruits such as melons and mayonnaise-based foods such as macaroni salad. Bacteria such as Shigella and Salmonella are the most common cause of foodborne illness, especially in fruits that are not acidic (like melons). When arriving at the picnic site, place a light-colored blanket over the cooler and place it in the shade. Keep the cooler closed when it’s not being used.

• Keep hot foods hot. Hot foods need to be kept at a temperature of 140°F or higher to prevent the growth of bacteria. Wrap hot foods in towels or aluminum foil, then place them into a paper bag when being transported. Keep food warm on a lit grill or consume it within one hour to prevent foodborne illness.

Wherever your location, keep your picnic safe, healthy, and enjoyable!

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