July 2022 Nutrition Blog
Picnic Time
By - Ellen Levine, MS, RDN, EP
July is National Picnic Month, and it is time to eat outdoors. Whether you are grilling, packing up some cold items or eating al fresco at a restaurant there are numerous light and satisfying meals to enjoy.
Grilling is a simple cooking method which can also be healthy and delicious. Do not be intimidated, anything that you are familiar with cooking in the oven or on the stove can be cooked on the grill. Pick your protein- chicken, fish, steak or one of the many plant-based protein items that cook just like meat. Marinate a few sturdy vegetables like eggplant, bell peppers, zucchini, summer squash and portobello mushrooms and place them on the top rack or on a lower flame and flip them once they have nice grill marks. For the starch, nothing beats corn, right? What a perfect bright whole grain to compliment the meal.
For a grab and go in the park picnic try a local salad or Mediterranean-style restaurant takeout. This allows for a filling and nutrient-dense option that will not weigh you down for an after-lunch stroll or frisbee session. When ordering look for keywords such as grilled for the protein, fresh and local describing the fruits and vegetables and tossed with homemade citrus or vinegar-based dressings instead of anything creamy and bottled.
When eating outdoors at a restaurant take a closer look at the specials. These tend to be seasonal and in the summer that often means lighter fare. Appetizers will include interesting soups like cold gazpacho or carrot ginger and salads may have fresh blueberries or strawberries. Watch out for sweet dressings that are loaded with sugar, when in doubt ask for extra virgin olive oil and balsamic vinegar as this pairs beautifully with berries. At nice restaurants where you may be tempted to order a steak, instead use this as an opportunity to try seafood that you are afraid to cook at home. Treat yourself do not worry about the price because choosing a healthier option truly is priceless.
Whatever you decide, get outside while you can and make some new food choices to fuel your active summer lifestyle!