Nutrition
in the backcountry means supplementing your body with the right foods to
support speed, dexterity, mental clarity, strength and endurance. This is
an overview of several great resources to help you prepare for you next trip in
the wilderness.
Calculate
your calories
Knowing
the amount of energy your body needs to participate in any outdoor activity is
the first step in planning your meals. Don't forget to factor in weather,
because cold weather means your body is burning extra calories to stay warm.
There are many resources available to you online, but these are a few of
my favorites:
Caloric
Density
Figuring
out the caloric density of foods will help you choose what foods work best for
your pack and your caloric needs. Caloric density can be found by
dividing a food's calories by it's weight.
For
example: Olive Oil has 119 calories in 0.5 oz; which means 119/0.5= 238
On
the other hand: An Orange has 45 calories and weighs 4.6 oz; 45/4.6= 9.8
These
examples show us that lighter, calorie packed foods are going to have more use
to a person carrying their food in the wilderness, than a heavy piece of fruit
that doesn't provide as much fuel to the body. Try vitamins or powdered
drinks to make up for the orange's vitamins.
Food
Pounds Per Person
Prezi
put together a fantastic tutorial to help you figure out the amount of food
weight each person needs to carry:
Backcountry
Nutrition
There
are many ways to personalize your nutrition, and there is no one right way that
works for everyone. However, this is a general guideline of how many
people supplement their diet in the backcountry: 50% Carbohydrates
(simple & complex), 30% Fat, 20% Protein, 10% vitamins/minerals
•
Simple Carbohydrates - They are the quickest source of energy. Simple carbs
digest very quickly and rapidly increase blood sugar. Eat them when you need a
boost of energy. They can be found in: Chocolate, fruits,
vegetables, 100 percent fruit juice, honey, sugar, cane juice, milk and yogurt,
refined foods (white flour)
•
Complex Carbohydrates - Slow-burning, high-fiber carbs are digested gradually,
supplying you with a steady stream of energy. Eat all day for steady,
sustained energy. They can be found in: Whole grain oats, quinoa,
granola, powdered soy milk, pasta, brown rice, cereals, starchy vegetables
•
Fat - The body uses fat to absorb fat-soluble vitamins.
Fat also supplies energy to our body, cushions organs, insulates us, and is
used to build cell membranes. Anti-inflammatories inhibit the enzymes
that cause inflammation (help sore muscles). Eat throughout the day.
They can be found in: Nuts, seeds, coconut chips, oils, peanut
butter, healthy unsaturated fat (fish), butter, avocado
•
Protein - The amino acids in proteins create the enzymes that
regulate metabolism, repairing tired muscles, and boosting the immune
system. Eat early morning, post-workout, between meals, before bed.
They can be found in: Legumes, cheese, meat, fish, nuts, seeds,
dairy, (light amt. from carbs)
•
Vitamins/Minerals – Don’t overdue it in the backcountry. Stick to your
normal routine and try and find foods that work with your backcountry diet, but
also have needed vitamins and minerals. You can also take a multi-vitamin or
try powdered drinks. If you're a vegetarian, remember to pack food with
iron.
Don't
Forget!
Listed below are items that are easy to forget or overlook but
can help make a big difference to your camp kitchen:
•
Foods that keep up with you….quick snacks for when you’re
moving, meals when you relax.
•
Interchangeable ingredients (ex: coconut oil, hemp seeds, jerky)
•
Spices, oils and condiments
•
Utensils, cutting board, towel, clean-up supplies, ziplock bag,
trash bag, knife
•
Spare food for In Case Of Emergency/back-up meals
•
Powdered drinks with vitamins, calories, & flavor for
treated water
•
Indulge with rewards
Shelf
Life
If
you're planning on bringing fresh foods with you in the backcountry, use these
resources to figure out how long your food will last without refrigeration:
Check out these helpful unrefrigerated shelf-life reference charts from outdoorblueprint.com:
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