Healthy Picnics for the Whole Family

Many of us are enjoying the warm summer days at our local parks, pools, splash pads and beaches. You may be rushed when you are getting ready for a day at the park, or wherever you may be heading, you should try to take time to plan your snacks and meals for the day.

While it may seem easier to bring money to buy treats at the canteen, ice cream truck or chip van, or to take the potato chips, fruit snacks and other packaged food from your cupboards it can be just as easy to bring nutritious snacks and meals for the day….with a little planning of course! Don’t forget to bring your foods in an isolated cooler or cooler bag and add some ice packs to ensure it stays cool all day.

Snacks are a must on an outing, try some of these:

Fresh fruit
Vegetables and dip
Yogurt tubes
Cheese cubes and crackers
Pita bread and hummus
Mini homemade muffins (bran, banana, blueberry, etc)

If you’re spending the day, you may want to prepare at least one meal. Keep in mind that you likely won’t have access to heat your meals, so pack foods that you can enjoy cold. Get your kids to help you pack, they will enjoy the nutritious snacks more if it was their idea! Try some of these:

Sandwiches (add some chicken breast, eggs, peanut butter, etc)
Wraps (chicken, veggie, etc)
Homemade cold cut sub (use low sodium meats or fresh meats on a whole grain bun)
Salads (green, greek, pasta, etc)

*Don’t forget to stay hydrated, bring some water in thermal containers so it stays cold even in the sun!

Try this great snack idea on your next outing:


Picture retrieved from:


Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

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