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The perfect picnic basket has five food groups

Posted on May 16, 2014 by Maggie LaBarbera

Going for a picnic this Saturday as part of your Take your Kid to the Park Day. No problem.  Keep it simple and work with a lot of the foods you already have in the fridge.

A balanced picnic lunch includes:

  • vegetables
  • fruit
  • healthy lean proteins
  • some wholesome grains
  • calcium rich dairy or dairy substitute

1.  A colorful salad is always great for a picnic.  (vegetables)

Use lettuce or cabbage as your base and mix in other colorful veggies that you have in your fridge.  You can even try adding some fruit like tangerine slices or strawberries or apple chunks to your salad.  Keep dressing lite and simple.  If you want some sweetness, try adding a little agave to your olive, avocado or hemp oil with a twist of lemon.  I love a simple salad with avocado oil and squeezed lemon juice.  Add some salt and pepper to taste and you are set.

you can prepare this the night before!

2. A fruit salad is a must.  (fruit)
 Just look in your fridge and cut up the fruits you have and your all set.  Or grab a melon.  You can have that cut up the night before as well and ready to go.
3. Sandwiches (grains, dairy and protein)
Sandwiches made with whole grain breads are perfect with your favorite lite cheese and lean meat slices.  Try some pesto instead of mayo for a little zest!

If your children want some potato chips with their sandwich, try baked version for less fat.

4.  Snack baggie (mix of protein and fruit)
A baggie of nuts, dried fruit and a seeds are always a nice for during the hike.
5. Water

Don't forget the water.  Just plain water or water with some fresh cucumbers, sliced lemon or oranges are perfect for hot days and healthy too!

Nourish Thought for the Day:  

A healthy picnic includes food safety.  Keep your lunch cool with ice packs and discard leftovers that have been sitting out for over 2 hours.





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