Perfect picnics

27 June 2011

Perfect picnics

Picnics are a great British tradition and they can also be a good way to fill you and your family with healthy food.

If you combine a picnic with some physical activity - such as games or a brisk walk - you can have a healthy and fun day out which doesn't have to cost much.

Your picnic hamper

So, what's going in your picnic hamper?

Carbohydrates are a great source of energy. Base your picnic hamper on foods that contain them, such as breads, pasta and potatoes. Choose wholegrain or wholemeal varieties where possible.

Try wholegrain bread for your sandwiches. A pasta salad also works well in a picnic.

Protein is great for filling you up. This can come from lean meat in sandwiches, as well as beans and pulses in salads.

Make sure that you bring plenty to drink. Choose fruit juice without added sugar, or water, instead of?sugary, high-calorie fizzy drinks.

Find out more about healthy eating.

Get your 5 A DAY

A picnic is a great chance for the whole family to hit their 5 A DAY fruit and veg target.

Try a multicoloured salad with peppers, tomato, cucumber, carrot and lettuce.

Swap sugary and high-calorie puddings, such as chocolate and cakes, for a fruit salad.

Fruit juice also counts towards your 5 A DAY, but it only counts as one portion no matter how much you drink. Fruit juice can be high in sugar, so look out for the ones without added sugar.

Get more 5 A DAY ideas in 5 A DAY and your family.

Get active

Once you're outside, use the opportunity to get active. Physical activity is important for the health of children and adults, and best of all it's great fun.

Try games such as football, badminton or frisbee.

A brisk walk or a bike ride can also be a perfect complement to a picnic.

Anything that raises your heart rate counts. It could be something as simple as a game of tag.

Find more ideas on getting active with your kids.