Warm weather is a great time to move the meal outdoors. But as you pack your basket and plan for a healthy, diabetes-friendly meal in the open air, there are some tips and tricks you can use to keep your meal savory, safe, and successful. Whether your family is planning a beach trip, picnic, or reunion, food is usually involved. Before you hit the road for your next outing, remember these tips to keep your food fresh while also keeping you and your loved ones healthy and safe.
Food Safety
Be sure to plan, portion, and pack your meal with food safety in mind for a worry-free trip.
- Pack smart: Put the popular items, like drinks, on top when you are packing the food. Better yet, pack drinks and food in separate coolers so the food can stay cold until you are ready to eat.
- Stay out of the Danger Zone: Bacteria can grow quickly when food isn't stored at the right temperature. Keep cold food at or below 40°F using ice or cool packs and keep hot food at or above 140°F using things like slow cookers and warming plates.
- Keep it cool: Place bags and coolers inside the car and not in the trunk, which can heat up like an oven. You don't want the egg salad going bad before you make it to your destination.
- Watch the clock: When it's finally time to enjoy your meal, keep an eye on the clock. Food can spoil if it sits out longer than two hours. On very hot days, don't leave food out for more than one hour. Keep your food safe by serving it up and keeping the rest of the food in the cooler.
Check out Focus on Food Safety for more food safety tips!
Keeping it Healthy
Picnics, cookouts, BBQs, potlucks—these outdoor feasts are not usually known for their healthy food options. It's still possible to eat well and have fun with a few simple tips:
Make it a meal: Use the Diabetes Plate to guide what you pack:
- Half non‑starchy vegetables
- One‑quarter lean protein
- One‑quarter quality carbohydrates
- And don’t forget plenty of water
Watch your portions: It’s easy to graze when food is out all day. Use the Diabetes Plate as your guide to keep portions balanced and support your diabetes management.
Meal Makeovers: Picnic Edition
There are many traditional picnic dishes that you can bring or cook outdoors. There are also many options to ensure that your picnic is flavorful and healthy. Try out some of these meal makeovers of traditional picnic dishes:
Beef burgers
A staple at most cookouts, burgers made of beef are often high in saturated fat. Try using ground chicken or turkey or try a veggie burger.
Try instead:
Creamy side salads
Potato salad, pasta salad, coleslaw—these classic picnic side dishes are usually coated with creamy mayonnaise, adding lots of fat and calories. Try side salads with lighter dressings.
Try instead:
Dips
Dips are a popular side dish, but they are often cream based, which can add more calories and fat. Try a bean or veggie based dip for something lighter. Sub raw veggies for chips for an even lighter snack.
Try instead:
Ready to start your outdoor eating adventure? Explore more recipes on Diabetes Food Hub and create an account so you can save recipes to try later.
