Smart and Healthy Picnic Planning

Follow these tips to help you plan a picnic that’s both delicious and good for your health.

🥪 1. Plan a Balanced Plate

Include a mix of protein, fiber, and healthy fats to keep you satisfied and energized:

  • Lean Proteins: Grilled chicken strips, hard-boiled eggs, turkey sandwiches, tuna salad with Greek yogurt.
  • Fruits & Veggies: Sliced apples, baby carrots, cherry tomatoes, cucumber slices, grapes, or melon cubes.
  • Healthy Fats: Small container of hummus, nuts, or a slice of avocado.

💡 Pro tip: Make mini sandwiches or wraps for easier portion control and less mess.

💧 2. Stay Hydrated

Bring plenty of fluids, especially on warm days.

  • Avoid sugary drinks or caffeine.
  • Water is best – add lemon or cucumber slices for flavor.
  • Unsweetened iced tea or coconut water are also good options.

❄️ 3. Keep Food Safe

Older adults are more vulnerable to foodborne illness, so:

  • Use an insulated cooler with ice packs.
  • Keep perishable items cold and eat. them within 2 hours.
  • Wash hands or use hand sanitizer before and after eating.

🌞 4. Sun Safety and Comfort

Older adults are more vulnerable to heat-related issues, so take precautions:

  • Choose a shady spot—under a tree or pavilion.
  • Wear a wide-brimmed hat, sunglasses, and plenty of sunscreen.
  • Avoid the midday heat.

☮️ 5. Enjoy the Moment

Picnics offer mental and emotional benefits.

  • Picnics are more than food – they’re a chance to relax, connect, and enjoy nature. Invite a friend, listen to the birds, and savor every bite!

Source: https://sowegacoa.org

Taste the Rainbow

  • 🌈 Brightly colored fruits and vegetables provide vitamins and antioxidants that support your immune system, vision, and memory.
  • Try a rainbow fruit cup with:
    • Strawberries (🍓 vitamin C)
    • Blueberries (🧠 brain health)
    • Mango (🥭 vitamin A)
    • Kiwi (🥝 fiber and potassium)

Source:  www.myplate.gov