How to Choose the Best Picnic Food For Pregnant Ladies

Pregnancy can be a very stressful period in a woman’s life. A picnic is a great way to relax.

One of the main dilemmas here, though, is choosing pregnancy friendly picnic food. It is very important to stick to healthy eating habits during pregnancy as this has a positive influence on baby’s development and health. Plus, it makes coping with pregnancy-related symptoms somewhat easier.

For some people, Picnic Day is one of the most relaxing and blessed days. You can enjoy the good weather with people you care about, share great moments, and of course, enjoy tasty food. Luckily, there are pregnancy-friendly picnic favorites that you can tweak around to get the recommended nutrition without sacrificing taste.

The best picnic food for pregnant ladies is nutrient-rich, portable, and easily storable meals. Sandwiches are still a good option, but make sure to add greens, meat, and other vegetables along with fruit slices to cleanse your palate. Salads are also recommended due to the nutrient-rich composition and easy preparation.

Essential Nutrients For Pregnant Women

There are tons of do’s and don’ts to follow when it comes to dietary needs during pregnancy, and that’s for a good reason. A mom’s choice of everyday food intake and eating habits can affect the growth of the child growing inside her body.

Increased intake of food rich in Folic Acid, Iron, Calcium, and Vitamin D are recommended during pregnancy due to specific benefits. These nutrients help in nurturing the body (for both mom and child) while reducing the chance of certain birth defects (especially Folic Acid). Iron and Calcium helps in ensuring strong and steady growth.

Fruits, leafy greens, beans, lentils, yogurt, lean meat, and some types of fish meat are rich in the nutrients mentioned above.

Having Fun While Keeping It Healthy

Of course, there are ladies out there who develop unusual cravings during pregnancy, and nothing is wrong with consuming some type of food to quench the craving. But in general, eating a healthy and well-balanced diet is recommended to avoid nutrition deficiency in both the parent and the child.

If you’re already a dedicated fitness enthusiast who follows a regular healthy food plan, you’re not far off! In fact, just like Healthline stated, a pregnancy diet is very similar to a well-rounded diet, only amplified a bit to support the baby’s growth and development inside your body.
You can modify some of the picnic favorites to be pregnancy-friendly while still being tasty and nutritious. If you’re heading out for a picnic day, here are some deliciously nutritious snacks to put in your picnic basket.

Here are a few great choices for pregnancy friendly picnic food

1. Fruit

Eating fruit during pregnancy is one of the best ways to supply your body with nutrients that help you fight symptoms such as heartburn, constipation, etc. Different kinds of fruits are rich in all sorts of vitamins every pregnant woman needs to make sure Baby develops properly. When it comes to pregnancy friendly picnic food, fruit is perfect as you can wash it or even chop it and place in a small box while at home. Once you settle on your blanket, just take out the fruit and the healthy snack is ready.

Adding fruits to your picnic lunch is another way to supplement your diet during pregnancy. Fruits like bananas, peaches, and apples provide vitamins and fibers which are both important to keep yourself energized and properly nourished. In addition, some fruits provide potassium, magnesium, and folic acid which are needed for proper muscle and tissue development.

A popular way to prepare a delectable fresh fruit meal is by making a fruit salad. Wash and chop up your fruits and keep them in a tightly sealed container. When hungry, all you have to do is to take out your box of goodies and snack on them under the sun.

  • Oranges – vitamin C, folic acid
  • Bananas – potassium, vitamin B6
  • Apples – vitamin C, fiber
  • Peaches – vitamin A, E, C
  • Strawberries – vitamin C
  • Apricots – vitamin C, magnesium
Picnic Food, Fruits, Healthy, Pregnancy Friendly

2. Vegetables (With Dips)

Just like fruits, leafy vegetables are a great addition to a pregnant-friendly diet. Dark vegetables, in particular, are great sources of fibers, folate, and Vitamins C and K. Don’t forget to wash your green and leafy veggies thoroughly before preparing your picnic food.

If you like your sandwiches, you can be a little bit creative in mixing and matching your fillings. Add a slice of cucumber, tomato, or other greens to improve your nutrient intake and flavor.

Or if you’re into dips, vegetables like carrots, snow peas, broccoli, green beans, celery, and other crunchy options are great for nibbles with some crackers. A particularly good dip option is cottage cheese with salt and lemon juice.

The selection of healthy snacks you can prepare with vegetables are limitless, and combining different types will help boost the benefits you obtain from this type of food. Whether you choose carrot sticks, a fresh salad, or cucumbers, avocado, or broccoli, you are in for a real treat. Precooked or raw vegetables are easy to serve and eat outside, so simply pick the types of vegetables you love the most, pack everything in small boxes, and enjoy!

Pregnancy, Picnic Food, Veggie Sticks

3. Muffins

Muffins are perfect to eat on the go, which is why we recommend them for a picnic. Making the muffins an evening before the picnic day is very convenient, but they’re so easy making them in the morning is a great option as well.

Too much sugar intake during pregnancy can cause developmental problems for the child, so why eat muffins? Just like sandwiches, muffins are easy to make and flexible. Instead of adding sugar, you can add fruits like berries and bananas to sweeten your snack. And since these little goodies can last all day, you can prepare them ahead of time.

If you opt for sweet muffins, make sure you add some fruit, such as blueberries, cherries or raspberries. Not only will they be a delicious treat when we talk about pregnancy friendly picnic food, but they will also help you with your regular intake of healthy nutrients during pregnancy.

Instead of fruit, you could always choose vegetables, such as spinach and broccoli, as well as other green leafy vegetables, which are rich in iron. Since most pregnant ladies develop iron deficiency during pregnancy, eating plenty of iron-rich vegetables is a great way to combat this.

Pregnancy, Picnic Food, Muffins, Chocolate, Raspberry

4. Sandwiches

If you are planning to spend an entire day outside, you will need more than just snacks. Make a couple of sandwiches at home and pack them separately so you can easily serve them during the picnic. Make sure you choose healthy ingredients for the sandwiches. Not only are they going to keep you full during your day out, but they will make sure you keep track of your balanced diet, an important factor in healthy pregnancy.

One of the best things about sandwiches is the convenience and creativity. Sandwiches are easy to prepare and transport while being flexible when it comes to fillings. There are a lot of vegetable-focused recipes that you can try along with your lean protein and low-fat mayo. Preparing a well-balanced sandwich is a good way to eat your required food intake in one go.

There are different ways to make your sandwiches flavorful while maintaining a good caloric baseline, such as adding herbs or adding roasted chicken. Use a portable cooler to prevent the ingredients from going bad during your outdoor trips.

Include lettuce and tomatoes, rich in vitamin C, or choose avocado, a great source of vitamin B6. In case you decide to add some roasted chicken or fish, both of which are recommended during pregnancy, make sure you put the sandwiches in a portable cooler, as the weather outside might be too hot and you do not want to risk any of the ingredients going bad.

A lot of researchers connect a healthy diet with a healthy pregnancy, and eventually healthy baby, so make sure you stick to a well-balanced diet during pregnancy. Eat plenty of fruits and vegetables. This rule should also be applied to picnics.

Just pick up a couple of small boxes and fill them with pregnancy-friendly and you will have everything set for a perfect, relaxing picnic.

Pregnancy, Picnic Food, Sandwiches

5. Mixed Nuts

Another portable food option to snack on during picnic days is a bag of mixed nuts. This snack is a good option for pregnant ladies who are struggling to consume food. Nuts are crunchy, flavorful, and easy to prepare while packing up protein, minerals, fiber, healthy fat, and other nutrients. The abundance of omega-3 fat is also a good reason to add these to your diet.

6. Salads

When it comes to vegetable salads, commercially prepared dressings such as bottled mayo is a safe choice. Commercial salad dressings use pasteurized eggs to reduce the risk of getting salmonella infection. If you’re not into mayo, a homemade vinaigrette is a good alternative. For those who swear by their proven and tested homemade and egg-based dressing, don’t forget to pasteurize the eggs before preparing your salad.

7. Lean Protein

According to What To Expect,  the recommended daily protein intake for pregnant women is 75 grams. To fulfill this requirement while reducing fat intake, the best option is to eat lean meats. Examples of lean meat are skinless chicken, red meat (fat-trimmed), and lamb leg.  The best way to incorporate this into your picnic food menu is via sandwiches.

8. Cheese

And last but not the least, you can still enjoy a classic cheese platter during pregnancy by getting soft cheese. Since cheese like cheddar, American, and cottage are made with pasteurized milk, generally considered pregnancy-friendly. However, always look for the label and ensure that the product is pasteurized. Avoid feta, goat, and blue-veined cheeses because these are prepared with unpasteurized milk.


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