By Kelly Mellott and Stacey Simon
With the warm summer sun and the perfect shade from trees,
there is nothing quite like dining al fresco! Today is International Picnic Day
and we are celebrating by offering healthy picnic basket ideas from a variety of UPMC’s dietary experts. Each basket can feed two people for less than $20. Most items don't require much preparation, but some should be refrigerated so be sure to keep these groceries cool until you’re ready to eat.
The majority of the food items used in these videos was
donated to the Women’s Center and Shelter of Greater Pittsburgh.
Adult Athlete Picnic Basket:
This basket is packed with
inflammation-fighting foods, protein and good fats for the adult athlete. Start
off with spinach and carrots with a ginger vinaigrette dressing – all three
provide anti-inflammatory benefits, and the vinaigrette also contains good
fats. Choose tuna packed in olive oil for omega-3 fatty acids, protein and
monounsaturated fatty acids. Eat the tuna on whole wheat crackers, which
contain carbohydrates for added energy. Edamame provides additional protein,
and pineapple will give you extra fluid, carbs and bromelain, which may also be
anti-inflammatory. Drinking tart cherry juice can decrease inflammation and
muscle-related soreness, according to multiple recent studies.
Healthy Pregnancy Picnic Basket:
During pregnancy, it is important to consume a balanced diet
to meet nutrition needs for both mother and baby by focusing on the five food
groups, and to promote a healthy weight gain. Drink approximately 12 cups of
water or other non-caffeinated beverages per day to meet fluid needs and stay
hydrated during the summer months.
Healthy Aging Picnic Basket:
Studies show apples may slow cognitive decline and
contain flavonoids, a natural antioxidant also found in dark chocolate that can help reduce the risk of
heart disease. Pistachios can also contribute to
a lower risk of heart disease by lowering bad cholesterol and are rich
in phytoserols. Pistachios also contain selenium, an anti-aging antioxidant and
are high in protein and fiber. Hardboiled eggs are another excellent source of
protein, giving a long lasting “full” feeling and helping to reduce overeating
throughout the day. Raisins are a perfect snack, packed full of nutrients like
fiber, iron, calcium, potassium, copper and phosphorous. But the most
nutritionally dense fruit, kiwi, is an excellent source of vitamin C,
antioxidants the can help ward off inflammation and cancer, and Lutein, an
antioxidant that can protect against macular degeneration. For a sweet addition,
all-natural graham crackers are low in saturated fat and cholesterol with whole
grains.
Cancer-Fighting Picnic Basket:
Blueberries, blackberries, raspberries and strawberries are
high in fiber, vitamin C and some antioxidants which may offer help in several
fronts of fighting cancer, such as slowing cancer cell reproduction, deactivating
some carcinogens and providing protection. Spinach may also block carcinogens
from other food, while watermelon is high in vitamin C, potassium and
lycopene, a phytonutrient that acts as a strong antioxidant and may prevent
tumor growth. A high intake of lycopene has been associated with a reduced risk
of cancer, cardiovascular disease and macular degeneration. Salmon, which can
be grilled, contains fatty acids that may suppress the formation and growth of
some types of cancer; essential fats are needed to maintain all cell membranes
in the body. Brown lentils, which may reduce the risk of some cancers such as
breast and prostate, are a good source of magnesium, potassium and iron. Finish
the meal off with some iced green tea – some lab studies suggest quercetin, a
flavonoid that is thought to have antioxidant, anti-inflammatory benefits, may
have anti-cancer effects.
Healthy Weight Picnic Basket:
For a great crunchy snack on the go, raw veggies are low in
calories but high in vitamins, minerals and antioxidants. Salsa and Hummus are
examples of low-calorie dips, with hummus having both fiber and a bit of
protein for satiety. Melon, also low in calories and a good source of fiber, is
high is water content. Hydration is critical in warm weather, especially when
exercising – many people do not drink enough water and you should not just wait
until you are thirsty to drink. Lastly, canned tuna is low in calories but
contains heart healthy fats. This quality source of protein is filling, gives
you a metabolic boost and the protein will ensure that you maintain and build
muscle mass.