To that end, we asked a dietitian to share some simple, tasty swaps you can make ahead of your next al fresco lunch.<\/p>\n
1. Get your buns from the bakery aisle<\/p>\n
The humble bread bun is a staple of many picnics. Aside from being the perfect vessel for a burger patty or a sandwich filling, it\u2019s fantastic for tearing into hunks and dipping into a ramekin of olive oil and balsamic vinegar.<\/p>\n
“Rather than opting for the pre-packaged buns in plastic wrapping, I always recommend going for buns and loaves that are freshly baked in the in-store bakery,” suggests Clementine Vaughan<\/a>, a registered dietician specialising in women’s health. “These freshly-cooked loaves tend to contain fewer additives, sweeteners and artificial ingredients.”<\/p>\n Not only is buying bread from your local bakery potentially better for your health, but it\u2019s also a bonus for the environment too, as it reduces your reliance on single-use plastics. If you’re keen to amp up the feel-good factor, opt for sourdough varieties, which use a natural fermentation process that\u2019s been linked to a variety of gut health benefits<\/a>.<\/p>\n 2. Make DIY dips at home<\/p>\n Creamy, healthy and versatile, middle eastern hummus is one of those dips that can be intimidating to make from scratch. Actually, it’s surprisingly easy to whip up with just a kitchen blender.<\/p>\n “All you need to do is to whizz together chickpeas, garlic, tahini, lemon juice, olive oil and a crack of salt,” says Vaughan. “If you don\u2019t have a blender, you can alternatively make homemade guacamole by manually mashing together avocados, red onion, lime and coriander with a fork.”<\/p>\n Many dips and spreads are considered ultra-processed foods because they rely on additives and stabilisers to lengthen their shelf life. “If you don\u2019t have time to make your own, the best thing to do is flip the pack in the shop and check the ingredients, as some dips have more industrial processing than others.”<\/p>\n As a general rule of thumb, Vaughan says you want to gravitate towards foods that contain ingredients you recognise, rather than lots of hard-to-pronounce additives and chemicals.<\/p>\n 3. Swap flavoured crisps for Kettle Chips<\/p>\n Crisps can still feature in a healthy balanced diet, but the key is opting for the right variety.<\/p>\n
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