Menu Planning and Nutrition (Plan (Cook Time (Tips to reduce time (morning…
Menu Planning and Nutrition
Timing of when you consume the most carbs, fat or protein is important because it takes energy to process the food.
Easy to digest, high energy foods to set you for the rest of the day. This is a good time to get your carbs
This can be a high fat snack because your body will be resting and can digest the fats without making you sluggish
should be low fat, high carbs
Avoid Gorp/Trail mixes
Speik, Robert. “What's Wrong with GORP?” Traditional Mountaineering, www.traditionalmountaineering.org/FAQ_GORP.htm.
mixes are usually high in fat. you will eat tons of it and only be getting a small portion of the calories your body really needs
purpose of snack
replenish our glycogen supply to keep us going
Our body can't store the carbs needed to make glycogen
carbs with a little protein will replenish you the best
This can be a high fat snack because your body will be resting and can digest the fats without making you slow
Also high fat will help you sleep warmer
get your protein in at breakfast
Nutrition is what keeps us going out in the field. While performing at high levels your body needs more nutrition than a normal day. 1,000’s of calories more. This factor can lead to a lack of nutrition. With improper nutrition, it is easier to get hypothermia, fatigued, and confused. As well as many other terrible long and short term effects.
Choose your food depending on your activity. Backpacking you want to go for light foods. Granola bars and dehydrated foods are great for this. But canoeing you don't have to worry about that. You can pack veggies and full meals.
Don't go hungry
Pack extra of light, compact, but filling foods. Like oats, nuts, dried fruit, instant potatoes, etc.
You usually don't want to bring breakfast or lunch foods that take to long to make, such as pancakes, unless you plan that in
Tips to reduce time
morning cook time
Fill bottles with boiled water to make oats in the am or just have water ready (tea, dish water, etc.)
Sleep with these and stay warmer
Have things ready to go (organized)
End of the day. try and save time for this
Will you be out for longer than you can keep food good for?
foods that keep
Lots of parts you can't eat, so you will end up hauling lots out
Eat core and have no waste to haul back
Eggs, beans, veggies, milk, instant potatoes, fruits.
pre made soups
Check for how long it needs to boil
Buy or make at home
1-minute rice, oats, quinoa
Winter trips you need to worry less about refrigeration because it is below freezing
You won't want to bring ice packs on most trips because of it's weight and melting/soaking everything. Canoes are the exception, for it's east to bring a cooler.
You don't need to completely eliminate all foods that will spoil. If you trip is 5 days, you could pack to have stake and salad the first night, then move to foods like root veggies. and then maybe a mac and cheese night and then end with dried foods like a dried soup mix
Keep in mind
Do you want to be hauling the heavy stuff till the end?
Eat the quicker to spoil stuff first
Will you want pasta 2 nights in a row?
There are tons of great pre made foods for the outdoors but they are expensive.
tips for lowering cost
Buy bulk and leave some home
Do prep such as dehydrating your own foods, etc.
food is actually one of the larger cost when planning a trip. don't starve or scrape by but don't go too wild because it can leave your wallet empty
When leading a group this is a huge factor. After working hard, your clients, and you, might like to site down and have a quality meal. Depending on the trip, this level of quality may change.
What do they expect?
They may not be use to the normal outdoor food. You may need to spice it up a bit to make sure they eat. Often times clients wont understand how much more calories they need and they may opt out of eating.
This is why your doing this
Don't have it dictate you trip but keep in mind that it might be worth the extra hassle to carry a good meal or special treat
There are a few different methods on how to organize your food
all macaroni ingredients together. All pancake stuff together, etc.
Meal (Breakfast, Lunch, Dinner, Snack)
Have a bag for each category
Veggie bag. Grain bag. etc.
don't suggest this, you'll end up having to get into every part of the food bin, everytime
Your not going to want to be wasting the time you have out, looking for ingredients, items, or anything. Organization is a huge key element to a smooth trip.
In general you want to have your lunch food easiest, because you will be taking a quick break during your day of activity. Next your breakfast foods should be easy to get to, so you can get on the road. and your days snacks should be on you or reachable. You can pull each thing out and more preciously organize it each evening. You're generally pulling most things out in the evening. Don't make a mess of things though.
Meals together or separate
Doesn't have to be all or nothing
takes more space for each person
Allows for different dietary restrictions
Each person needs to cook
I like, snack on your own, all meals together. I feel it adds to the trip by incorporating the element of sharing, gathering and connecting. Sometimes this is not the main objective of the trip.
Your body needs a balance of all parts in order to properly digest food. Without each element, you can not receive all the nutrition available. This can result in eating lots but not getting any energy.
There are many different approaches to what bodies need but I find following the 20, 20, 60, methods works well.
20% of calories should come from fats
60% of calories should come from Carbohydrates
20% of calories should come from Protein
Helps your body fight sickness
Needed to heal open wounds because it is needed to make collagen
Collagen the protein used to repair tissue
Needed to absorb calcium
good for bones
Allows our blood to clot
Helps muscles contract
going to long without this can result in weak bones. This can cause serious danger when out in the field
Needed to make DNA
essential to nerve and blood health
Excellent spice to bring
Important for nerve and muscle regulation
controlling blood pressure and sugar levels
Needed for DNA creation
Needed for making bones
“Vitamins: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/article/002399.htm.
controls fluid balance
essentail for nerve signals
Your body can not absorb any nutrients with hydration. See Hydration/Purification chapter
Be aware of any allergies folks might have. It's common for people to be extremely allergic to nuts. ask your group
Don't be afraid to ask your group, before going out, what there food preferences are. can't follow them all, but at least you could have an idea
connecting with each other
Meals often bring people together. try and incorporate at least one group meal.
This might create a space for people to connect and be a major factor to a good trip