Packing healthy foods into your picnic hamper

Summer is coming and with it the chance to enjoy some al fresco dining.

Choosing healthy foods with a good balance of nutrients can be quick and easy

Salads and vegetables

  • carrot sticks
  • cherry tomatoes
  • mange tout
  • bags of salad leaves
  • bean salads (available in tins)

Meat, fish and meat-free options

  • chicken or turkey breast pieces
  • salmon slices
  • cooked prawns
  • falafel balls
  • hard-boiled eggs (cold)
  • Cheese portions (individually wrapped)
  • cottage cheese

Dips and dressings

  • houmous & other dips (choose lower fat options if possible)
  • cream cheese
  • salsa
  • vinaigrette

Wholegrain carbohydrates

  • wholemeal bread, pitta bread or crackers
  • rice salad (use basmati rice or mix brown and white rice)
  • couscous salad

Fruit and desserts

  • berries
  • chopped fruit
  • yoghurt

Try to serve minimal amounts of

  • sausage rolls
  • pork pies
  • scotch eggs
  • quiche
  • hams and cured meats
  • coleslaw & potato salad (made with full-fat mayonnaise)
  • full-fat mayonnaise and salad dressing
  • crisps
  • cakes and biscuits

In addition to the food you prepare, encourage activity by taking along a football, a Frisbee or your walking shoes.

So enjoy the summer and the healthy foods packed in your picnic hamper.

Thanks to for some great picnic ideas.