According to Harvard scholars, being outdoors can potentially improve your overall physical health as well as enhance mood. The Japanese term shinrin-yoku, or forest bathing, involves one just to be present with the forest, not necessarily by climbing a big mountain or engaging in a treacherous hike, but rather just using your senses to connect instead. Forest bathing has many health benefits, according to research. From a personal standpoint, I would wager most of us enjoy being outside because it makes us feel better. Cue the picnic…

For most of us, picnics are synonymous with the outdoors, fine weather, and delicious, fresh food, along with vacation time to spend with family and friends. Picnics remain one of our most favourite fine weather activities with July boasting National Picnic Month, and 7 out of 10 Canadians enjoying at least one outdoor or wilderness activity over the warmer months, according to Statistics Canada. With so many of us venturing outdoors, it’s safe to wager that food traditions and events around food will take centre stage.

To ensure you are making the most of your food events outdoors, having some simple food tips and trips can ensure you are relishing in nature, all the while enjoying healthy, nutritious food.

Start With A Plan

Remember that the first thing to consider for a picnic is keeping food at a safe temperature. Most of our food borne illnesses stem from inadequate cooling and refrigeration of foods, so planning ahead really helps. Specifically, set up a potluck list with friends or family so you are bringing just enough amounts of food in order for it to be consumed, rather than making too much and having leftovers that may not be refrigerated in a timely manner. 

To provide a cooler environment for your foods, freeze reusable water bottles in advance to place in the cooler with your foods and additional ice packs - as the ice melts, you can use it for drinking, thereby ensuring your foods stay cold, and you have enough fluids for hydration. Foods that are lower in moisture fare better in terms of spoilage, so avoid creamy dressings, seafood -, and egg-based dishes. Instead, consider bringing a cabbage salad or roasted vegetables marinated in oil and vinegar dressings, pre-made and individually-wrapped sandwiches or wraps with toasted whole grain bread, shredded veggies, and chickpea tuna salad (using chickpeas instead of tuna), and homemade granola bars or dried fruits and nuts. 

Remember that food borne illnesses can spike during the summer season, with most of them related to animal-based protein consumption (undercooked or inadequately refrigerated meat products). If you do plan to barbecue, ensure that the raw meat is wrapped tightly and separate from other foods so that there is no spillage of raw meat juices which can cause cross contamination. Bring a meat thermometer to ensure meat products are fully cooked before consuming them. Try using this opportunity to bring a vegetarian dish instead, as vegetarian proteins tend to pose a lower risk for food borne illness.

Fresh fruits and vegetables are easy to bring to a picnic, however, ensure they are washed and packaged in clean containers in advance.

Keep Hygiene Top of Mind

Bringing wipes, hand sanitizer and clean cutlery, dishes, and supplies, will help you to minimize the spread of infection while enjoying your time outdoors. Bring a garbage bag so that you can pack out and pack in your items to recycle later at home, or dispose in the proper waste containers. Most picnic and outdoor sites do not have sufficient waste disposal options, and by being responsible for your own garbage, you are helping not only the cleanliness of the physical environment but considering wildlife safety as well. 

Bring Finger Foods

If you are planning to build the picnic into your outdoor activities, consider packing finger foods or snacks in higher quantities, as multiple snacks can make a great source of sustenance while you are out and about. Sometimes, you may not have a spot where you can sit down so you are eating on the go. In this case, homemade muffins, trail mix, whole fruit like apples, cut up veggies like carrots, cucumbers, and bell peppers, and hard cheeses with whole grain crackers make great options. Make sure you have a frozen bottle of water or two in your pack to keep everything as cool as possible while you enjoy your hike or canoe trip!

However you decide to enjoy the great outdoors, value the moment you are spending in nature and nourish yourself by packing a meal, enjoying it with others amongst the greenness of the trees, and relish in having found a spot away from the maddening crowd. You will surely garner more benefits than you may have ever expected.