In hot seasons, interest in enjoying nature in the company of family and friends increases. A picnic is an excellent opportunity to socialize and to eat healthy ! Basic rules for a healthy picnic The picnic should include fruit and vegetables with different colors of the rainbow. Each color provides different essential nutrients for a varied diet: Red, like cherry tomatoes, strawberries, watermelon; Orange, for example carrot, peach; Yellow, like pineapple; Green, like lettuce, cucumber, broccoli, green apple; Purple, like blueberry, red cabbage, grape, plum. Meals should be light , for example salads, sandwiches, wraps, pies and cold dishes; Fried foods and foods rich in sugar, fats and salt should be avoided; Do not forget the drinks , with an increased importance during the hot weather to be hydrated: Simple water or water flavored with lemon, orange, lime, passion fruit; Infusions such as mint, mint, cinnamon; Fresh natural juices, for example mango, orange. Make the picnic a fun time, relaxing and socializing and also with some exercise . Take the opportunity to perform group activities, such as walking, skipping, playing football and traditional games. Foods for a healthy picnic Fresh seasonal fruit, for example in fruit salad or fruit kebabs, and vegetables, for example carrot and cucumber sticks, cherry tomatoes; Oil fruits, for example hazelnuts, cashews, almonds, walnuts; Dark bread sandwiches with little salt, salads, wraps enriched with poultry ham, fresh cheese or semi-fat cheese, boiled egg, roasted chicken or turkey, natural tuna, salmon and vegetables (lettuce leaves, grated carrots, slices of tomato and cucumber, red cabbage); Half-fat or low-fat yogurt and gelatin; Drinking water, lemonade, herbal teas or infusions and natural fruit juices or smoothies. Sliced cake, without cream, low in sugar and with added fruit and vegetables, for example carrot, spinach, orange or pineapple cake. Foods to avoid at a healthy picnic Pastry products, such as cakes or pastries with puff pastry and / or cream and / or icing; Bread or croissant with sweet filling; Sugary cookies or biscuits; Goodies, such as sweets, gums, caramels, lollipops; Soft drinks, such as cola drinks or ice tea, and alcoholic beverages; Snacks, such as French fries, corn strips, snacks and popcorn; Charcuterie products, such as chorizo and sausages; Sauces, for example mayonnaise, ketchup, mustard. 5 rules for a safer picnic Cook your food well Cook food at appropriate temperatures and, preferably, on the day of the picnic; You should cook your food well, especially meat, eggs, and fish. Use safe water and raw materials Select varied and fresh foods; Always check the expiration dates of the food and reject them if in doubt; Wash fruits and vegetables especially if they are eaten raw; Use drinking water from the public network and, if in doubt, use bottled water. Keep food at safe temperatures Never leave food in the temperature danger zone, that is, between 5 o C and 60 o C; Do not leave food cooked at room temperature for more than 2 hours; Transport refrigerated food in bags or isothermal bags with ice cuvettes. Once you reach the picnic location, place the glacier in the shade. Pay special attention to eggs, shellfish, seafood and meat or any dishes made from these foods. Separate raw food from cooked food Store the picnic food in closed containers or containers, preferably glass, so that there is no contact between raw and cooked food. Keep clean Wash your hands frequently. Protect food from insects, pests, and other animals. Keep the garbage bags closed and dispose of them at the end of the picnic. Author : Alexandra Lima Meet the Nutrition team of Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
