Healthy Swaps for Your Summer Picnic Favorites

Who doesn’t love to go on a summer picnic? July is National Picnic Month, and it’s the perfect time to pack the picnic basket, invite your family and friends, and enjoy a nice meal outdoors.

Whether you choose the beach, campground, park, or tailgate, these nostalgic outings offer a wonderful way to bond over a shared meal and create lasting memories. Consider these nutritious yet equally flavorsome food substitutions to include in your basket.

Healthy picnic food swaps

Take a look at some of these healthy suggestions that offer both satisfying and delicious alternatives to familiar classics.

Switch mayo for Greek yogurt

Potato salad is a beloved staple of summer picnics, but it’s often overloaded with mayonnaise. Put a healthier twist on your salad by using Greek yogurt.  Greek yogurt not only retains the creamy texture but also provides a boost of calcium and potassium. This clever substitution applies to coleslaw and pasta salads as well, offering a healthier alternative without compromising on taste.

Switch potato chips for vegetable sticks

No picnic is complete without a crispy side to pair with delightful dips. As a nutritious alternative to potato chips, use veggie sticks. Vibrant bell peppers, crunchy celery, sweet carrots, and refreshing cucumbers are some of the best vegetable options to bring along. These flavorful and crunchy veggie sticks will elevate your picnic experience while offering a healthier snacking option.

Switch white bread for the whole-grain variety

Sandwiches have long been a staple for picnics. Make yours especially nutritious by replacing white bread with low-sugar, whole-grain bread. Don’t forget to use condiments sparingly.

Switch cookies for frozen fruit popsicles

Ditch the brownies or cookies for dessert and indulge your sweet tooth with refreshing options like fresh fruit, frozen fruit pops, or fruit kabobs. You can also embrace the classic summer picnic vibe by pre-slicing and packing some delicious watermelon!

Switch soft drinks for fruit juice

When it’s summertime, there’s nothing quite as refreshing as a cold, sweet drink. Choose 100% fruit juice without any artificial sweeteners, as it contains fewer calories and less sugar compared to regular soft drinks.

Don’t forget about food safety

Food left out for an extended period can become a breeding ground for bacteria, turning a delightful picnic into a dreadful experience of foodborne illness. To prevent this, it’s important to be aware of the food safety danger zone, which is between 40- and 140 degrees Fahrenheit for two hours (or one hour if the outdoor temperature exceeds 90 degrees). Given this relatively short timeframe, it’s important to take extra precautions to keep cold foods cold and hot foods hot, ensuring food safety.

Read more about proper food handling while outdoors on the FDA website.

If you are looking for a healthier summer picnic, we hope you are inspired by our recommendations! When you know that there are healthier summer food swaps that are just as appetizing as their less-healthy versions, it’s simpler to make better choices.

Sources:

“Healthy swaps for summer’s favorite foods,” YMCA, https://www.ymcanorth.org/blog/2016/06/27/3861/healthy_swaps_for_summers_favorite_foods
“10 Yummy Food Swaps for an Ultra Healthy Picnic,” Brit + Co, https://www.brit.co/healthy-picnic-food-swaps/
“How Temperatures Affect Food,” U.S. Department of Agriculture, https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/how-temperatures-affect-food
“Handling Food Safely While Eating Outdoors,” U.S. Food and Drug Administration, https://www.fda.gov/food/buy-store-serve-safe-food/handling-food-safely-while-eating-outdoors