National Picnic Month - What's in Your Basket?

The month of July is often associated with barbecues, picnics and large family get-togethers. It is a great time to enjoy the outdoors while focusing on healthy eating and mindful snacking. By incorporating healthy food choices and mindful eating practices, picnickers can enjoy delicious and nutritious meals.

• Use Lean Meats or vegetable protein options such as grilled chicken, turkey, or veggie burgers.
• Incorporate whole grains from whole grain wraps, whole grain buns or bread, along with quinoa salads or brown rice dishes for added fiber.
• Fresh Fruits and Vegetables will help to provide all your essential vitamins and antioxidants. Make a colorful fruit salad, vegetable platters with healthy yogurt dips or hummus, or just add extra vegetables to your sandwiches, incorporate new recipes.
• Healthy Fats will help to sustain heart health and sustained energy. Include foods such as avocados, a variety of nuts and seeds to snack on. Use olive oil as a base to make healthy dressings.
• Hydration with plenty of water is very important as July is typically a warm month outdoors. Infuse some flavor to your water by adding lemons, cucumbers, strawberries, watermelon, citrus fruits or mint.

Mindful Eating: Often times we feel guilty about what we eat and the idea of a picnic with an abundance of food available may make you gain weight, yet we don’t want to miss out on these opportunities to spend time with friends and family outdoors. It is important than to be mindful of what we are putting into our mouths and incorporate some practical tips on how not to overindulge in all the foods that may be tempting.

1. Don’t skip meals just so you can eat at the picnic as this may lead to overeating.
2. Eat sensible portions by eating what you really want but in reasonable amounts. Try to fill up on healthier items such as fruits and vegetables.
3. Slow down your pace as you eat and focus on what you are eating, take in the nature around you.
4. Think about where the food came from, how it was produced, who prepared it and how it may relate to nature, the soil it was produced in and the sun.
5. After the first bite, accept however it makes you feel, it may make you feel happy or not. If so, don’t feel obligated to take a second bite.
6. Remember you don’t have to eat all of what’s available. Eat till you feel satiated. Listen to your body’s hunger cues. Try not to overindulge.
7. Finally, focus on the moment without too many expectations but make sure to keep goals at the forefront of your mind, remember to slow down, maintain a positive eating behavior.

Reference: Nelson J. 2017. Mindful Eating, the art of presence while you eat.