11 Amazing Pregnancy Picnic Food Ideas


Pregnancy limits your food choice. But you must also have fun during pregnancy. Going out for a picnic, while being pregnant, is always a good idea. It refreshes your mood and makes you happy. However, you just cannot have anything and everything while you are out there under the sky. You must make sure that your picnic basket should contain foods which are healthy for both you and your baby. You must be cautious while selecting your menu because when you are out there enjoying yourself, the foods you eat must not cause any harm to your body.

Read More: 15 Miscarriage Foods To Avoid During Early Pregnancy

This is the list of food you can add to your picnic basket, followed by a list of food you cannot include.

11 Pregnancy Picnic Food Ideas


Fruits like oranges can provide you the adequate energy during your picnic outing. While you are out there enjoying with your friends and family, fruits like oranges will help you fight off the signs of heart burn or constipation.

Oranges are also rich in vitamin C and folic acid. This provides you the desired energy to carry on throughout the day. Going out for a picnic during pregnancy can be refreshing. But it also takes its toll on your body. Oranges can refresh you up and boost your energy level.


Fruits like bananas are rich in various forms of vitamins. This gives you assurance that your baby is also well fed while you are enjoying the day out. Bananas come in natural cover. So the risk of contamination is also negligible.


Bananas are also rich in potassium and vitamin B6. The Vitamin B6 helps to regulate the sodium level. This in turn helps you to control the tendencies of nausea and vomiting. This is every vital while you are travelling or having a day out. The potassium found in banana protects you from heart attacks or strokes, during pregnancy.


Apples are rich in fibers. That is why it is a must include in your picnic basket. Fibers will help you fill your stomach and prevent you from getting hungry. They reduce the risk of suffering from asthma or any kind of respiratory disorder.

It will make sure that you have a trouble free day and your baby also gets the adequate energy.

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Peaches are also a good food choice when you are packing your picnic bag. Peaches are also rich in essential fibers. This will feed you and your baby, too. At the same time peaches are rich in Vitamins A, E and C.

This will provide you the desired energy throughout the day and protect you from bacteria and common flu.



Strawberries are good fillers. You can pick one or two up anytime between your stay outside. As a pregnant woman, you will get to get hungry more than the others in the group. So, do not be embarrassed to pick one or two strawberries and start eating them.

Strawberries are rich in vitamin C and it will also protect you from catching the odd cold or getting the fever while you are enjoying the day outside.


Like strawberries, apricots are also good choice as fillers. Apricots are rich in magnesium and Vitamin C. It is nice always to have such fruits in your picnic basket. This will help you fill your stomach and also will help your baby to adjust to the changing environment.

Carrot Sticks

Freshly cut carrot sticks are also good choice as far as your picnic basket is concerned. Carrots provide you the desired energy and nutrition throughout the day. It will also provide adequate amount of nutrition for your child.

Sautéed or Boiled Broccoli

Like fruits, vegetables also make a good choice for your picnic basket. Broccoli makes into the premium list of vegetables which you can take with carrots during your day out.

Broccolis are rich in nutrients and minerals and also will provide adequate energy to you and your baby. However, unlike fruits, edible vegetables do not normally come in natural cover. So make sure that the vegetables you are carrying are packed in a air-tight container.



Muffins are advisable because they are easy to be made. You can add fruits like blueberries, cherries and raspberries in your muffin. Muffins fill your tummy up and you need not eat for a long time once you gulp up on or two.

The sugar content of muffin will also give you and your child the adequate amount of carbohydrate. This is very essential especially when you are going out for a long day outside.


If you are planning to stay for lunch then sandwiches are good choice. You can add some fatty substance like butter or cheese because that will fill you up. You and your baby need the fat to survive the day.

You can add tomatoes even in the sandwiches. Like many fruits, tomatoes also contain Vitamin C, which will energize you and your baby.

Grilled Chicken

It is not the safest bet because the risk of contamination is always there. However, protein sources like chicken or fish are necessary especially when you are going out for the entire day. Try and carry a portable cooler with you which will help you maintain the temperature.

It will also help you to keep it safe from any form of contamination. Grilled chicken along with vegetables will provide you the ideal lunch for picnic.



These are things you can take for picnic during pregnancy. However, there are certain foods you must avoid taking or having during your picnic sessions.

  • Potato salads
  • Egg salads
  • Commercially produced mayonnaise
  • Deli meats
  • Soft cheese
  • Grill made by someone else
  • Any kind of other appetizers

Bacterial contamination is the biggest threat to any of these listed food items. You cannot be sure about anything unless you yourself are preparing the food. It is important to avoid sandwiches and grilled prepared by someone else because he/she might not be as much cautious like you are. Remember, any kind of bacterial contamination is not only harmful for you but your baby’s life is also in danger. So enjoy your picnic outing safely and eat tightly packed food made by you.