What’s in Your Picnic Basket for International Picnic Day?

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.

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.

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.

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.

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