It often starts with a desire to escape and an insulated bag thrown in the trunk. However, under the umbrella or at the top of a path, a picnic can quickly turn into a calorie trap if you are not careful about what you slip into. Chips, rillettes, dripping sandwiches… There is no shortage of classics, but they are far from being the most balanced.
The ideal picnic according to a dietitian
First rule: think about balance. A good picnic isn’t just about a sandwich. It should contain protein, fiber, starches, a little calcium and a touch of sweet freshness.
For proteins, Raphaël Gruman relies on hard-boiled eggs. “Always practical to carry and filling“, he explains. To this, he sometimes adds a slice of ham per person, if the cold can be maintained. On the fiber side, it is the raw vegetables that make the difference: cherry tomatoes, carrot or cauliflower sticks. All accompanied by a little homemade sauce: fromage blanc, mustard, chives. Simple and effective.
As a starch, he prefers a quinoa salad to the eternal tabbouleh. “With cherry tomatoes and peppers, a drizzle of olive oil and lemon, it’s perfect. It fits well and doesn’t move during transport.“, he explains. Everything can be prepared in advance and stored easily.
A small piece of cheese also finds its place in this menu, with a preference for Comté or individual formats like Babybel, practical and rich in calcium. For the sweet touch, the expert keeps it simple: a fruit or a compote without added sugar, such as Pom’pote. “It’s practical, it reminds us of childhood, and it doesn’t fear the heat“, he admits. And for those with a sweet tooth? A small handful of nuts or oilseeds.
Smart alternatives for snacking cravings
The annoying question remains: do spreads and chips still have their place in a balanced picnic? For Raphaël Gruman, it’s all a question of choice. Forget pork rillettes, and think tuna rillettes instead. “It’s much less fatty“, he says. And for a spread without feeling guilty, fresh cheeses such as Philadelphia or Saint-Morêt are good options.
On the other hand, on chips, he is categorical: even the vegetable versions, often perceived as lighter, are just as fatty as the traditional ones. “They give a clear conscience but don’t bring anything better“, he warns. The only valid alternative according to him: soy chips. Their carbohydrate index is around three times lower than the others, but they remain difficult to find.
A simple, smart and tasty meal
What Raphaël Gruman offers is another way of thinking about the picnic. A basket filled with simple foods that are easy to transport, good for your health and truly filling. In short, a delicious and reasonable break, which can be enjoyed without a second thought, and which lasts until the evening without cravings or drowsiness.