On a beautiful summer day, what could be more enjoyable than having a picnic with family or friends? Here are some tips for preparing a healthy and safe picnic.
Prefer foods that do not spoil easily in heat
The summer, high temperatures can accelerate the degradation of certain foods, such as meat, dairy products (e.g.: milk, soft cheeses), mayonnaise, etc. The following foods are good ingredients to add to your picnic basket:
- Cooked or raw vegetables (e.g.: carrots, celery, cucumbers, etc.)
- The fruits (e.g.: apples, grapes, etc.)
- Whole grains (e.g.: bread, pasta, etc.)
- Legumes (e.g.: chickpeas, red beans, etc.)
- The nuts, seeds and dried fruits (ex.: almonds, pumpkin seeds, abricots, dattes, energy balls based on nuts and dried fruits, etc.)
- Firm cheeses (e.g.: cheddar, parmesan)
Don't neglect hydration
In hot weather, water needs are higher. It is therefore important to remember to drink regularly. Water, the coffee, tea, herbal tea and the juices are examples of boissons which help to meet daily needs. In contrast, alcoholic beverages (e.g., wine, beer, etc.) do not contribute to hydration. Indeed, alcohol has a diuretic effect that can increase the risk of dehydration, especially on an empty stomach. If you consume alcoholic beverages, it is recommended to drink them with food and alternate with water.
Reduce the risks associated with barbecuing
Picnics often rhyme with barbecues. However, cooking meats on the barbecue can produce carcinogenic compounds. Indeed, when the fat from the meat drips onto the grill flames, it produces smoke and carcinogenic substances, polycyclic aromatic hydrocarbons. To reduce your risks:
- Prefer lean fish and poultry rather than meat
- Remove visible fat from meats
- Reduce cooking time by cutting meat and poultry into pieces (e.g.: skewers)
- Use marinades with an acidic ingredient (e.g.: lemon, vinegar) and herbs (e.g.: rosemary, thyme).
- Avoid charring the meat
- Wrap food in aluminum foil
- Avoid breathing smoke
Reduce the risks of food poisoning
High temperatures and cross-contamination (inadvertent transfer of pathogenic bacteria from one food to another) promote the proliferation of bacteria responsible for intoxications alimentaires. To reduce your risks:
- Keep food out of the danger zone: 4 °C (40 °F) – 60 °C (140 °F). In other words, make sure to keep cold food at a temperature of 4 °C or lower and hot food at a temperature above 60 °C.
- Wash your hands frequently, before and after handling food.
- Clean the surfaces, the cooler, the dishes, the containers, and the utensils before and after use.
- Store perishable foods in a cooler or insulated bag with ice packs or frozen water bottles.
- Keep the cooler or insulated bag in the shade and in the coolest place.
- Throw away perishable food that has been left at room temperature for more than two hours.
- Wash fruits and vegetables before consuming or cooking them.
- Pack food and/or meals separately (e.g.: avoid packing raw meat with fruits).
- Cook food properly, especially meat and poultry. It is recommended to use a food thermometer.
- Store the leftovers in the cooler as soon as possible.
- Use drinking water for drinking, cooking, and cleaning.
- Throw away perishable food as soon as the cooling packs are no longer cold.
Reduce your waste
- Use reusable plates, glasses, bottles, and utensils
- Bring cloth towels
- Bring reusable containers for leftovers
- Plan for washable reusable bags to bring back dirty dishes
- Plan for bags for composting, recycling, and waste
References
- https://www.hsph.harvard.edu/nutritionsource/healthy-summer-picnic-tips/
- https://www.unlockfood.ca/fr/Articles/Celebrations/Que-devrais-je-mettre-dans-mon-panier-de-pique-niq.aspx?aliaspath=%2fen%2fArticles%2fHolidays-Celebrations%2fQuestion-of-the-Month-What-should-I-pack-in-my-pic
- https://www.unlockfood.ca/fr/Articles/Salubrite-alimentaire/Cet-ete,-jouez-la-carte-de-la-securite.aspx
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