How to pack a healthy picnic

A picnic basket on a wodden table overlooking a beautiful countryside scene

It’s picnic season and time to fully enjoy the great outdoors with some delicious and super-nutritious foods that the whole family will love.

There is often a tendency when packing picnics to default to prepacked sausage rolls, Scotch eggs and crisps! But this doesn’t need to be the case. Picnics can be really healthy, nutritionally balanced, and tasty too!

Clinical Nutritionist Suzie Sawyer shares her top picnic tips.

Crudités and Dips

Most people love a variety of dips, many of which are healthy.  However, it’s what’s dipped into them that really counts! Chopped carrots, celery, red peppers, and cucumber all make great accompaniments.

shutterstock_495222628-hummus-and-veg-crudites-nov16

Carrots are loaded with beta-carotene which the body turns into immune-boosting vitamin A as needed. Both celery and cucumber work as natural diuretics which help banish water retention and bloating (especially common in women) and red peppers are one of the richest sources of vitamin C, also amazing for the immune system.

Guacamole,Dip,In,Bowl,Over,White,Stone,Background.,Healthy,Avocado

Pack some hummus, which is high in protein and tzatziki made from natural yogurt which helps balance the gut bacteria. Guacamole, produced from super-healthy avocados, is a great option too. Adding these dips to your picnic has just upped the nutrition a good few notches.

Superfood Salad

Salads don’t need to be dull or limp!  If you pack a grain-based salad such as quinoa or couscous, you’ve got the perfect base on which to build your amazing superfood salad. For starters, these healthy grains contain some protein which helps to keep energy levels sustained throughout the day. Plus, quinoa has the added benefit of being gluten-free if that’s a consideration for you.

Salads,With,Quinoa,,Arugula,,Radish,,Tomatoes,And,Cucumber,In,Bowl

A superfood salad can be totally freestyled!  You can add what takes your fancy.  However, the greater colour variety you have, the more health benefits you’ll gain.  For example, chopped tomatoes are high in the powerful antioxidant lycopene, which can help protect the body from free radical damage.  Or why not roast some vegetables to add to the grains?  Roasted aubergine, peppers, mushrooms and onions make a great combination.

Salad,Baked,Eggplant,And,Fresh,Tomatoes.,Top,View

Aubergines help replenish the gut bacteria, peppers are rich in vitamin C, mushrooms provide a small amount of vitamin D and onions are high in quercetin, a natural antihistamine which will help protect against hay fever symptoms. Even better, these salads are really easy to transport, can be cooked and kept in the fridge overnight and are simply delicious with pesto added.

Fruit Extravaganza

Just as you’ve packed some deliciously crisp and healthy crudités for dips, the same treatment works for fruit, and the colours will delight! It’s always good to end a picnic with a sweet treat, and rather than loading up with high sugar and fat-laden pastries or cookies, why not enjoy some delightful fresh fruit to satisfy your sweet cravings?

Mixed,Berry,Salad,With,Mint.,Fruit,Salad.

It being summertime, there is a great selection of berry fruits available.  Berries are all rich in anthocyanins, powerful antioxidants, that protect the body from illnesses.  Why not grab some strawberries, blueberries, raspberries, and cherries?  They can all be mixed, just remember to wash them all thoroughly before packing in the picnic basket.

Healthy,Fresh,Fruit,Salad,In,Glass,Bowl,On,White,Wooden

You could also chop up some apples and pears, which are both high in vitamin C and fibre. Once chopped, and exposed to oxygen, they will go brown.  However, squeezing some lemon juice over them will stop this happening (lemon also contains antioxidants, which prevent oxidation of foods).

Kiwi,Fruit,In,A,Bowl,On,Wooden,Background.,Copy,Space

To complete your colourful extravaganza, pack some kiwis which don’t need to be chopped.  Kiwis can be eaten just like a boiled egg and peeled from the top and dipped with a spoon.  Kiwis contain some of the highest levels of immune-boosting vitamin C of any fruit.

So enjoy the healthiest, most colourful picnic yet this summer!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock

 

Back to basics: everyday nutrition tips

shutterstock_335465993 nutrition words Mar21

The whole topic of nutrition has been highly glamorised in recent years, partly down to social media.  Whilst this is great in many ways because good nutrition is the cornerstone of wellness, it has left many people confused about what is right and what is wrong.

When it comes to a balanced diet there are a few simple rules which we can all follow to ensure we are getting the optimum nutrition we need.

Clinical Nutritionist, Suzie Sawyer, takes us back to the basics of daily nutrition.

What are macros?

As the name suggests, they are big, and in this case refer to the groups of food that we eat most of.  Essentially, there are three macronutrients: proteins,  carbohydrates and fats. Some people also talk about fibre as being another macro such is its important in overall health, although technically fibre is a carbohydrate.

Protein – essential building blocks for life

All macros form an essential part of the daily diet, so any restrictive diet is going to lead to nutrient deficiencies somewhere along the line.  Protein is literally the building block of life. It is essential for every bone and muscle in the body, as well as producing hormones, neurotransmitters and supporting the immune system.

A range of foods containing protein

There are nine essential amino acids that must be eaten in the diet (there are other amino acids that are essential, but these can be produced in the body). These nine amino acids are found primarily in animal produce including meat, fish, poultry, eggs, and dairy and plant sources quinoa, buckwheat, and soybeans.  If you follow a vegetarian or vegan diet you should combine grains and pulses to get sufficient amino acids, although this does not need to be in the same meal.

Carbohydrates – energy and nutrient providers

Carbohydrates, including fibre, provide an essential energy source for our muscles and brain.  Indeed, the brain requires around 30% of all carbohydrate the body intakes. Carbs are not all created equally in that slow releasing ones (essentially whole foods and fruits and vegetables) provide sustainable energy throughout the day. Conversely, fast release carbs primarily found in processed and refined foods give an energy boost then an energy crash due to their adverse effect on blood sugar.

Foods,Highest,In,Carbohydrates.,Healthy,Diet,Eating,Concept.

Carbs are often maligned but this food group contains some of the most nutrient dense foods on the planet and are loaded with antioxidants, so the body is missing out if they are not being consumed.

Fat – protecting and sustaining

Another maligned food group is fat.  However, fat provides the second energy source for the body, and it is essential for absorbing our fat-soluble vitamins vitamin A, vitamin D, vitamin E and vitamin K.

A range of foods containing healthy Omega-3 fats

There is often confusion around good and ‘bad’ fats.  Essentially, good fats are the omegas 3 and 6 which must be eaten in the diet as the body cannot make them.  The omega 3s are crucial for hormones, joints, the heart, brain and eyes. Oily fish and nuts and seeds are your friends in this respect.

shutterstock_196052645 avocadoes Oct15

Monounsaturated fat found in avocados and olive oil is great for the heart and should be included in the diet.  However, try to avoid the damaged fats; the trans fats found in margarines and refined foods.  The body cannot deal with these and trans fats are known to raise cholesterol levels, so try to be aware of not overeating the foods that contain them.

Fruits and vegetables – overflowing with goodness

As nutritionists we talk endlessly about getting sufficient fruits and vegetables into the diet.  Why? Because quite simply they are loaded with nutrients, especially the trace minerals that are so often deficient in the typical western diet.  It is all about colour and variety and not over thinking it.  Try to have plenty of colour on your plate at every mealtime.

A range of fruits and vegetables

There’s also confusion as to whether juicing is good or bad.  Juices are a great way of getting more nutrients into the body.  You might lose the fibre content, but juices are still loaded with nutrients.  Try to include more vegetables than fruits in your juices or blends to keep fructose (a fruit sugar) content to a minimum.

Water – pure and simple

We talk about the body being around 80% water.  Of course, this is not pure water because it is made up of solutes and everything within cellular tissue.  However, the body still needs plenty of plain water to keep it sufficiently hydrated.  It will quickly complain if dehydrated and you’ll feel low in energy, suffer brain fog, plus constipation may be problematic.

A close up of a woman holding a glass of water to represent staying hydrated

Our water needs vary depending on activity levels.  However, as a general rule, if you are having around 1 ½ – 2 litres of water daily you will be doing ok, plus fruits and vegetables can count towards this target since they’re high in water.

The body’s needs are relatively simple so there is no need to overcomplicate diets; just try and stick to the basics for well-balanced nutrition.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock