What to pack for a healthy picnic

It looks like we are finally getting our summer so have you started planning for your family picnic?

It is all too easy to pack pre-packaged foods, crisps, biscuits and chocolate, they contain high amounts of saturated fat, salt and sugar.

Bow Lane has some healthy tips to create a picnic that’s as exciting to eat as it is good for your teeth. Take a look at NHS Change 4 Life.

• Left over pasta or rice is great for a picnic, add chopped vegetables and chicken or tuna for protein. Protein is essential for growth and repair of all cells.
• Carrot sticks, cherry tomatoes, celery, or peppers. Serve with hummus. Vegetables are packed with fibre for a healthy heart and digestive system and actually help clean your teeth.
• Wholemeal or wholegrain bread or potatoes with their skins have high fibre content. This helps to slow down digestion keeping you fuller for longer. Even better, increase the fibre content even more by choosing seeded breads which give interesting textures and flavours.
• On hot days we all need to drink more water to stay hydrated. Encourage the whole family to take their own water bottle to stay refreshed on days out. You can even add a few slices of fresh cucumber or a sprig of mint leaves to your water for a more interesting flavour without sugar or acid.
• Finish off with some whole fruit. Always better than dried fruits or fruit smoothies as less sugar. Apples and other high-fibre fruits can also freshen your breath

The BBC Good food has some great healthy picnic recipes.

You can read more about the harm of fruit smoothies here.

Just do not forget the sunscreen!