At this time of year we’re all looking forward to brighter days and a few outdoor lunches.
Everyone – from toddlers to great-grandparents – can enjoy the benefits of fresh air, exercise and a sense of fun, so ensure your picnic basket is healthy and satisfying too.
Keeping up with tradition
Some typical picnic foods like pork pies, Scotch eggs, quiche and sausage rolls can hide a lot of unhealthy ingredients. They are typically high in energy density and salt and low in the plant-based foods that help to protect against cancer.
But you don’t have to sacrifice taste and tradition for a healthier summer picnic. Instead of fatty pies and meat products, you could opt for boiled eggs (high in protein), tinned tuna or salmon or try some of our simple swaps below.
For the perfect picnic add some fibre-rich starchy carbohydrates, such as:
- wholemeal pittas
- granary rolls
- cold wholewheat pasta
- vegetables and fruits
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You’ll also be eating in line with WCRF UK’s Recommendations for Cancer Prevention.
For a more sophisticated touch, why not try our chilled Golden Summer Squash Soup in a flask? Or treat yourself to a tomato and mozzarella salad, stuffed vine leaves or some exotic fruits.
Last, but not least, don’t forget to drink plenty of water to prevent dehydration. And always remember to protect yourself from the sun with a light cotton shirt, a hat and some sun protection cream of SPF 15 or higher. So pack your bag, pick your spot and enjoy!
What's out
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What's in |
| White bread cheese sandwiches |
Wholemeal pittas stuffed with salad, tinned beans (such as kidney or cannellini beans), grated reduced-fat cheese and relish
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| Pork pies and sausage rolls |
Marinated chicken breast fillets or vegetable kebabs
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| Scotch eggs |
Plain boiled eggs with mixed salad
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| Egg and bacon quiche |
Tuna pasta salad
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| Doughnuts or jam tarts |
Wholemeal scones or malt loaf
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| Jelly, mousse or trifle |
Chopped fruit and low-fat yoghurt
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| Ginger beer or fizzy drinks |
Sugar-free squash or water
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Put together a perfect picnic