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Joel's Meal Plan and Nutrition (Menu plan and nutrition 2018 (People…
Joel's Meal Plan and Nutrition
Menu plan and nutrition 2018
Carbohydrates
Rice SM
1/2 cup weighs 1.9 Oz SM
Cal 170 SM
Oatmeal
Calories
150 per 1/2 cup
can make oatmeal more interesting with different flavors of protein powder or dried fruits- OD
Starch
Instant Potatos
160 cal per 1/2 cup
Ramen Noodes 380 cal
-TP
Picante Chicken JA
Chicken Siracha jA
Chile JA
Beef
Chicken jA
Oriental jA
Shrimp JA
don't eat in the middle of the day, unhealthy and not good source of energy- OD
comfort food, boosts moral- OD
high in sodium- OD
you can make a nice surf n' turf dinner with beef rammen and a tuna packet -Gus
4 cals/gram-JF
Dried Fruit
prunes
Keeps you regular -IS
craisins SM
1/3 cup 130 cal SM
good fiber. mk
Couscous (kd)
easy to make- OD
Honey Buns
200 cal
510 cal
710 cal(from 7/11)
Individually wrapped
lots of trash to carry out- OD
Pop Tarts 400 cal JA
S'mores is the way to go
not great for body, but good for the soul- OD
fig bars
60% of daily calories should come from carbohydrates EB
Good for lunch time
Quinoa (kd)
canned fruit (AH)
heavy/bulky (AH)
have to deal with carrying can when finished (AH)
tasty, moral boost (AH)
lots of sugar (AH)
Protien -JF
Ish-Bits
tacoish bits <3
1/2 Cup worth 180 cal -TP
Porkish Bits
beans
Pinto (kd)
Kidney (kd)
Black (kd)
Cannelini (kd)
lentils
230 Cals per cup
Meat JW
Beef Jerkey JW
Teryaki JW
Sweet & Hot JW
Original JW
tastes good but is expensive- OD
peppered. mk
Vienna Sausage JW
Tuna 60-200 cal sometimes contains potassium JA
Sweet and Spicy JA
Jalapeno jA
Lemon Pepper jA
Herb and Garlic jA
Buffalo Style JA
Siracha JA
Ranch JA
Chicken HB
in packets with the same flavors as tuna
chicken chucks
good for putting in dinner meals
Canned chicken -JF
really salty SM
Summer Sausage SM
stays good far longer than other meat. mk
Italian spicy sausage for sausage and peppers(bill)
canned spam(bill)
Nuts
Almonds high in fat
peanuts
Pistachios make waste
cashews are high in fat
lightweight, easy to carry and can be added to other foods (AH)
4 cals/gram -JF
protein powder
1/2 weighs 1.6 oz -JF
Ish- Chunks
garbanzo bean
Tuna
Packets save space and come in different flavors
good to add to oatmeal for the flavor- OD
Poultry
Chicken is lean
Turkey is leanest of all, low fat content.
Goes bad unless canned.
Tyson packaged chicken is a good alternative, takes up less space then a can - AV
20% of daily calories should come from Protein EB
240 cal per 5.5 oz
Yeast flakes are a god dairy free cheese alternative -JF
yeast flakes are also good to add flavor or make foods "rise"- OD
TVP -JF
People
Fletcher :recycle:
Tim Pierce :star:
Kiegan
Sara
Jake Wilson :recycle:
Kelly :fire:
Ella :explode:
Jared Silverman :smiley:
Oliver Reil :check:
Chloe
Gus
Adeline :star: :warning:
Sierra :silhouettes:
Jacob
Aaron Huneck
Andrew
Kelsy :no_entry:
Bill
Morgan Fordyce :warning:
Joel
Hayden
Olivia :!!:
Liam
Matt Koval : :beer_mugs:
Indianna
Calorie Dense Protein Bars
Gatorade Bars 370 cal 20g protein JA
MetRX Bars(Big 100) 400 cal 32g protein JA
CLIFBAR (kd)
builder bars (AH)
Quest bar (kd)
Larabar (kd)
Combat Crunch bar 20g protein (bill)
Fats
All Nuts
walnuts
1/4 cup 130 cal SM
Almonds (kd)
Cashews
Pecans
peanuts
Nut butter (kd)
Peanut Butter -Gus
Almond Butter -Gus
Cashew Butter -Gus
Coconut Butter -Gus
20% of daily calories should come from fats EB
Calorie Dense
I once ate a jar of peanut butter for dinner wit my ramen. The next day I broke my hiking speed and distance record
Avocado -IS
Olive oil -IS
Dairy and cheese -IS
butter (AH)
Snacks JW
Corn Nuts JW
Swedish Fish JW
SF - 140 cal per 40 g
simple carb
Granola Bars JW
Nature Valley
Cliff bars:SD
CB - 240 cal
will break your teeth off if frozen
40g cARBS
Makes you want to drink water which is good for hydration (kd)
very filling SM
NV - 190 cal
kind bars SM
15 grams of carbs SM
200 cal SM
con: 16 grams of fat SM
packages are not completely water proof - LC
nature valley and similar are good because they do not freeze -Gus
Always pack extra
Quaker chewy bar(bill)
Chocolate-SD
Allows for a more interesting flavor, nice sweet. -SD
Beef Jerky-SD
Tasty snack-SD
GORP EB
Pros
Tastes good EB
Cons
Not enough glycogen EB
Lots of fat EB
Citations EB
Speik, Robert. “What's Wrong with GORP? Here's the Answer!” Emergency Space Blankets Provide a False Sense of Security, 2007, www.traditionalmountaineering.org/FAQ_GORP_answers.htm.
Jelly Beans, calories brand dependent -TP
dark chocolate covered almonds (kd)
Chia seed packets (kd)
goldfish SM
9g of carbs SM
tastes good! SM
140 cal for 55 goldfish SM
trail mix(bill)
endurance nutrition -Gus
GU -Gus
honey stingers -Gus
Hammer -Gus
good alternatives to non solid foods (AH)
hammer gel (AH)
perpetuem (AH)
Heed (AH)
skrarch labs -gus
Snickers are great to have right before bed due to the high amount of fat - LC
Breakfast JW
Oatmeal JW
Adding dried fruit, nuts, and protein powder is a great way to maximize caloric intake in the morning.
Pack extra Oats as backup - very filling
The packets have a variety of great flavors - LC
Tea JW
tea bags are good for cleaning bowls after use.
Coffee JW
Water bottle french press features -IS
Instant (BAD) -IS
French press + grounds -IS
good for cleaning out food particles after eating- OD
Hydration
2 Liters per day
Body can not repair it's self and digest food without enough water. It will choose digestion over repairing muscles. EB
Will not get everything out of food if not hydrated EB
1 liter per hour. anymore than that and you will lose electrolytes.
Takes 48 hours to become fully hydrated after dehydration.
keep track of urine color over trip -JF
should be clear- pale yellow (AH)
use hot drinks or flavor packets if water intake is difficult -JF
Hot chocolate is great option to have at night - it warms you up and hydrates you - LC
3-4% body mass loss over 60-90 minutes of exercise, exacerbated by environment temperature + gear/clothing. -IS
bring electrolyte pills with you- OD
good to use if you start to feel dehydrated or run out of water before reaching camp- OD
Lunch JW
Best to eat fast digesting, high energy foods.
Peanut butter jelly on a tortilla:SD
Try to keep lunch focused on carbs
High fats during lunch is bad because your body takes longer to digest them and they aren't useful if they aren't digested. then they just sit while you move about.
this makes stomach/ body feel "heavy" and can make you feel sluggish- OD
Summer Sausage
Adding a snack ba adds if you need more
low salt crackers (kd)
vienna sausages are good. mk
Dinner JW
Fresh crabs and fish that Oliver catches.-SD
on Canoe trips dinners can be made with real vegetables to create really good meals HB
good to have fats before you go to bed to keep warm on cold nights HB
Best time to make hot meals -TP
Quinoa -IS
making big, hearty dinner at the end of the day is a moral booster and impresses clients- OD
good way to relax after a long day-Gus
cooking and eating together brings the group closer (AH)
Vitamins and Minerals - AV
Along with macronutrients (fats, protein, carbs) one should not forget about their micronutrients (Vitamins and Minerals)
Iron / helps rbc's carry oxygen to muscles-AV
B Vitamins - AV
Vitamin D / Bone health- AV
Vitamin C / known for fighting sickness - AV
Emergen-C is good to have to fight illness (AH)
Magnesium / Known to help nerve and muscle function - AV
Potasium