If you’re heading off for a day trip to the beach, a couple of nights away camping, a hike up one of the North Shore mountains or to watch a summer event, it’s easy to pack some healthy, fun foods the whole family will enjoy. During these outings, you’ll likely take part in physical activities or, at the very least, tax your body in the hot sun. So remember to focus on foods that nourish.
First—think fluids! Be sure to pack 1 litre of water per person for a half-day activity. Camelback water carriers are great for hiking or cycling, and foldable water jugs pack up easily after camping or a day at the beach. To make the water a little more enticing, think about freezing it before your journey so it remains cool. Even add fun, refreshing flavours with cucumber, mint and citrus.
Next, nosh on some nuts. The essential fatty acids are great for keeping inflammation at bay, and the fibre and protein help to keep you full and satisfied all afternoon. Make your own mix and throw in some dried fruit if you feel like it—just choose unsalted or low-salt nuts to ensure you don’t up your hydration needs.
For a main meal, wraps make a handy, balanced option. Fill with healthier protein choices like an omelet, hummus, baked falafel balls or low-fat cheese like goat chevre. Once you pick your protein, load it up with veggies. Skip overly juicy veggies like tomatoes (unless you seed them first) and the wiltables like lettuce. Instead try shredded cabbage, carrots, sprouts, sliced peppers or cucumbers. Due to food safety concerns, avoid mayonnaise and flavour with shelf-stable spreads such as mustard, miso or tahini and healthy, flavourful oils including pumpkin, walnut, sesame or olive. Having a balanced meal of protein, low-glycemic carbohydrates and healthy fats after a workout will provide your body with what it needs to replenish its stores and repair tissue like muscle.
If wraps and sandwiches are too conventional, and you don’t mind carrying a fork, consider a salad spread. Whole grain salads made from barley, quinoa, wheatberries or oat groats make hearty fare and, by using those same oils and veggies mentioned above, can withstand the heat of a summer day. Also, add a sprinkling of nuts and seeds for a crunchy protein boost.
Finally, don’t forget the fruit. It not only provides a sweet treat for after your meal but also fluids to help you meet hydration needs. Pack plums in cloth napkins to protect from squishing but also to collect the delectable juices that will run down your chin! These summer tree fruits are around for such a short time, so enjoy them while you can.
Eating at an event or after an activity doesn’t have to mean picking up fries at the concession stand or popping a protein bar. Packing a balanced selection of nibblies can ensure you give your body what it needs during a fun-filled summer day.
Nicole Fetterly, one of Choices’ dietitians, is an avid camper who also seizes every opportunity to spend the day outdoors with her family. If you have a question for Nicole, email her at nutrition@choicesmarkets.com.
