I’ve always enjoyed food in any form, but picnic food is exceptional. As a child, my mom would pack sandwiches and take me and my siblings to the park.
Playing in the fresh air was fun, but the main attraction was the food. Once everyone had finished eating, we walked back home again.
According to the Centers for Disease Control and Prevention, “during 2019 – 2021, about 1 in 5 US adults (21.2%) or about 53.2 million people had doctor-diagnosed arthritis.”
Now that I have chronic arthritis pain, it is more challenging to find foods that are good for my joints that also taste good.
Here are some arthritis-friendly foods to pack on your next picnic:
Cheese and Crackers
I am a big fan of string cheese. It doesn’t take up much room in your picnic basket. Pack your favorite cheese, sliced or cut up into cubes, and don’t forget the crackers.
“When it comes to choosing a healthy cracker, the most important place to look is the ingredients label,” says Stefani Sassos, M.S., R.D.N., the Good Housekeeping Institute’s registered dietician. “Ideally, you want as few ingredients as possible and no refined grains.”
Choose options high in fiber, low in sodium, with minimal added sugar.
Cut up vegetables to dip, or make a salad with vegetables already in it.
Roll-Ups
Yummy tortillas with deli meat and cheese make a satisfying lunch or light dinner. It’s also a time when you can sneak in some healthy vegetables.
Add whole-grain tortillas and layer in your favorite deli meats, cheese, and fresh veggies. Get the kids in the kitchen and create an assembly line. If kids make it, they’re more likely to eat it.
Sandwiches
Picnic food should be fun and tasty, and a fluffernutter sandwich fits the bill. What is a fluffernutter sandwich? Combine peanut butter and marshmallow crème, it’s a match made in heaven.
It’s traditionally made on white bread, but you could use whole-grain bread instead. Add cashew or sunflower butter instead of peanut butter for a healthier twist.
How about putting it in the skillet until it is melted and ready to sink your taste buds into?
Egg, tuna, or chicken salad is not only delicious but also easy to enhance in nutrition. I like my tuna salad with boiled eggs for a nice protein source. Top it off with lettuce and tomato, and you have one healthy sandwich. Don’t forget to keep it on ice since it is mayonnaise-based.
Chips
I am not a big chip eater, but I eat more than my share at a picnic. Have you noticed how many flavors you can choose from? Split pea chips, popcorn quinoa chips, and garlic dipper chips are healthier options.
But that doesn’t mean chips can’t be part of your diet, according to Julia Zumpano, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition. “Anything in moderation can be included safely,” she says, “especially if you’re mindful of the ingredients and controlling the portion.”
Desserts
This is always my favorite part of the meal. Who doesn’t like chocolate besides my husband? Chocolate cake is a favorite recipe that is sugar-free, fat-free, and low-calorie. Would you believe this cake has 100 calories per slice?
Cookies are easy to make and easy to pack for your next picnic. One of my favorites is oatmeal cookies. Some simple swaps for sweetness and moisture make these cookies healthier, so you can have two if you want. (I sure would)
Final Thoughts
There are so many foods to take to a picnic, so add your healthy touches and pack your picnic basket. Enjoy the company, breathe fresh air, and enjoy delicious picnic food that is also good for you.
