Nutritious swaps for a healthy Summer picnic

Published 04 July, 2024

Summer is a delightful excuse to enjoy the outdoors with loved ones. Elevate your picnic with these easy and healthy food swaps that ensure your packed lunch is both nutritious and delicious. 

Healthy picnic lunch swaps 

1. Whole grain wraps instead of white bread 

Why: Whole grains provide more fibre and nutrients. 

Swap: Use whole grain tortillas or lettuce leaves for wraps instead of white bread sandwiches. 

2. Greek yogurt instead of mayonnaise 

Why: Greek yogurt is lower in fat and higher in protein. 

Swap: Use Greek yogurt in potato salads, coleslaws, or as a spread. 

3. Veggie sticks instead of crisps

Why: Fresh vegetables are low in calories and high in vitamins. 

Swap: Pack a variety of veggie sticks like carrots, celery, cucumbers, and bell peppers with a hummus dip. 

4. Fresh fruit instead of desserts 

Why: Fruits are naturally sweet and rich in fibre and antioxidants. 

Swap: Choose fresh fruit salads or skewers instead of cookies or cakes. 

5. Sparkling water instead of sugary fizzy drinks 

Why: Sparkling water is free of added sugars and artificial ingredients. 

Swap: Bring flavoured sparkling water or infuse still water with fresh fruits and herbs. 

6. Nut butters instead of cream cheese 

Why: Nut butters are high in healthy fats and protein. 

Swap: Spread almond or peanut butter on whole grain crackers or apple slices instead of using cream cheese. 

7. Homemade trail mix instead of pre-packaged snacks 

Why: Homemade mixes can be tailored to be healthier and less processed. 

Swap: Combine nuts, seeds, and dried fruits for a wholesome snack instead of reaching for pre-packaged options. 

8. Quinoa or brown rice instead of pasta 

Why: Quinoa and brown rice are whole grains with more nutrients. 

Swap: Use quinoa or brown rice as the base for salads instead of pasta. 

9. Avocado slices instead of cheese 

Why: Avocados are rich in healthy fats and vitamins. 

Swap: Top your sandwiches or wraps with avocado slices instead of cheese. 

10. Homemade popcorn instead of store-bought 

Why: Homemade popcorn can be seasoned to your taste without added preservatives. 

Swap: Air-pop your popcorn and season it with herbs and spices instead of buying pre-flavoured popcorn. 

By making these simple swaps, you can enjoy a healthier and more satisfying picnic. So grab your basket, head to your favourite outdoor spot, and savour the sunshine with these nutritious options.

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