8 Tips for Eating in the Great Outdoors

Summer is here and many of us are spending our free time outdoors, taking advantage of all that our region has to offer. Longer days mean more time to spend hiking, biking, swimming and simply enjoying the sunshine.

When you’re out enjoying your favorite summer activities, you’re probably building up an appetite - but you don’t have to stop the fun to find something to eat. There are many nutritious and healthy foods that are easy to eat and convenient to carry, whether in a backpack, a picnic basket or a cooler.

Healthy Eating Tips

We asked Jessica Fischer, RD, a registered dietitian at University of Vermont Medical Center, to share some tips for healthy eating on the go.

1. Keep it cool

“When you’re planning what to bring on your next outdoor adventure, keep food safety in mind,” Fischer says. “Bacteria spreads more quickly in warm weather, so you need to be careful to avoid food poisoning.”

If possible, pack your food in a cooler to keep it cold (ideally under 40 degrees) and prevent it from spoiling. Without a cooler, most perishable foods are safe to eat for two hours without refrigeration; after that, plan to eat shelf-stable foods like nuts and crackers.

Remember that dairy products, like yogurt and most cheeses, always need to be refrigerated, so you should leave those at home if you don’t have access to a cooler.

2. Make it nutritious

It’s easy to rely on prepackaged foods like chips and granola bars for an easy on-the-go snack. But while these foods are convenient, they often lack important nutrients like protein and fiber.

“You need nutritious foods to help you power through a busy day, especially if you’re doing a physical activity and are burning more calories,” says Fischer. “Protein, fiber, and healthy fats will give you energy and help you feel full for longer.”

When you’re choosing foods for your next excursion, focus on easy, portable and nutritious options like those below.

3. Grab an interesting sandwich

Sandwiches are meant to be eaten on the go and are easy to transport. Make your sandwich more nutritious with whole grain bread, a protein (like low-sodium deli meat), a healthy fat (like cheese or avocado) and lots of vegetables. Nut butters are a packable fat source with some protein content too.

Fischer says there many ways to make a basic sandwich more interesting. She recommends using whole grain pita pockets instead of bread and filling them with hummus and veggies or refried beans and cheese. She also recommends experimenting with different kinds of veggies. Sprouts, microgreens, even cabbage leaves can add crunch that is something different besides lettuce. Roasted red peppers and olives can add a boost of flavor too.

4. Try a salad

Salads can be a complete on-the-go meal in one bowl – just remember to use a leak-proof container. Use hearty leafy greens like kale or cabbage as a base for chopped vegetables, whole grains (like quinoa or brown rice) and a protein of your choice (like chicken or chickpeas). Add a drizzle of good-quality olive oil and some nuts or seeds for a serving of healthy fat.

You also can skip the greens and use potatoes, whole wheat pasta or beans as a salad base. Fischer recommends “elevating” typical pasta salads or potato salad made with only mayonnaise, that are typically higher in calories. Oil & vinegar go great on most pasta salads, but if you like creaminess try halving your mayonnaise with a little bit of Greek yogurt, this provides some extra protein too. Or, bulk any store bought potato salads with more vegetables! Things like celery, cucumbers onions can all help to “dilute” how much mayonnaise you’re actually eating.

5. Dip into dips

Hearty dips like hummus, bean dip or guacamole can make a snack more satisfying. Pack carrots, cucumbers and bell peppers for an easy and healthy dipping option.

6. Don’t forget the fruit

Fruits are a perfect on-the-go snack because many of them don’t require any special preparation. Berries, grapes and bananas are all good options but pack them carefully. A smooshed banana at the bottom of your bag can ruin your fun.

7. Pack the protein

If you’re concerned about refrigeration, opt for a shelf-stable source of protein that won’t spoil in the heat. Chicken and fish pouches are convenient and easy to carry, as are meat sticks and jerky, such as beef, turkey or pork. Watch the sodium, though, which can be high in cured and packaged meats.

Nuts are another great source of protein and healthy fats. Try making your own trail mix with a variety of nuts and dried fruits or pair your favorite nut butter with whole grain crackers and apple slices.

8. Don’t skimp on the water!

When you’re on the go and in the sun, it’s important to stay hydrated. Water is your best option; other drinks, like juice and soda, are high in sugar and calories.

Bring plenty of water to sip on throughout the day, and snack on fruits and vegetables that are high in water, like cucumbers and watermelon, for an extra boost of hydration.