Aaron Owens Mayhew, MS, RDN, CD is the founder and owner of Backcountry Foodie™. This is not concerning for short duration treks as the hiker will return to eating a normal diet before vitamin and deficiencies become concerning. A long-distance hiker, however, would risk malnutrition that could end a dream hike prematurely. For example, let’s say you are planning which snacks you will take on your next hike and you are deciding between goldfish crackers and almonds. Eating the same thing trip after trip gets old fast especially if you spend a decent amount of time outdoors. Easy trail preparation is key. Sadie Hitsky, MS is a dietetic intern mentored by Aaron Owens Mayhew, MS, RDN, CD. The photos below show how the nutrition content of meal plans varies. Deciding what food to bring on your backpacking trip can become the most daunting task in preparation. Being your own experiment is the fun part of this process! The good news is you don’t have to choose between having enough to eat and carrying a lighter pack. … Enjoy our 75 Ultralight Recipes for only $19.99! Raisins also have high potassium levels if you are a more traditional trail mix kind of person. ), Powdered Kool-Aid (I like to have some kind of powdered drink mix at lunch to mix things up and get a break from water. ( Log Out / If you’re an ultralight backpacker, this meal plan is less desirable when trying to reduce your pack weight. Food tracking might seem tedious but it provides great insight and opportunity to improve the nutritional content of your diet. Your height, weight, gender, and fitness level all impact the number of calories and nutrients you need. Also, avoid glass containers as they’re heavy and can shatter during transport. Be assured that the more you practice this, the better you will become at dialing in your nutrition on the trail. For example, you might notice that you need fewer calories for a shorter, less strenuous hike compared to an all-day adventure with a large elevation gain. Mix it all up and you have the best meal ever. Chocolate Chip Cookies/Oreos/Fig Newtons/Brownie (1 per day). Each time you hit the trail can be a new opportunity to build on previous experience and continue improving and learning about what works best for your body. Sadie Hitsky, MS | Posted on January 4, 2020 |. 5200 Calorie Backpacking Meal Plan: The above meal plan … When estimating needs for an upcoming hike, certain factors can make determining needs even more difficult. Change ), You are commenting using your Facebook account. I don’t really like black coffee so I mix in a packet of hot coco to add creaminess and sugar. As a registered dietitian and ultralight long distance backpacker, I have a passion for creating delicious backpacking recipes. I'm a wilderness enthusiast who likes to focus on maintaining a lightweight pack to maximize my outdoor experience. Organizing the Pack Pantry. ( Log Out / She has a Bachelor’s and Master’s degree in Nutrition from Bastyr University. The resources and recipes reduce your time spent meal planning by including pre-made templates like the 24-hour food diary and hiking food journal discussed above. This means it is important to take some time after a long day on the trail and reflect on what you ate, how you felt and changes you might make next time. I eat this amount on hikes up to 500 miles. For example, beef jerky versus steak or a raw apple versus dehydrated apple rings. The more you can prepare your meals at home, the quicker dinner time will be ready on the trail. Change ), Instant Oatmeal w/ Chocolate Chips/ Cinnamon, Flour Tortilla w/ Peanut Butter and Banana Chips. You’re burning a lot of calories out on the trail, you have to be able to give your body the calories it needs to recover. Required fields are marked *. She loves cooking, gardening, and all things outdoors – snowboarding, soccer, and most recently backpacking! All you need to know to hike without a stove. Special Food … The packaged weight of this 8-day backpacking meal plan, including a 6-ounce block of cheddar cheese, was 10.25 pounds (4.6 kg). Also remember to keep in mind environmental factors such as climate, terrain, and elevation gain. Have you ever found yourself pulling uneaten food from your pack after a backpacking trip? Keeping the following factors in mind while meal planning is critical. For meal planning the general rule of thumb states that in the summer pack about 1.5 lbs of food a day and during the winter pack about 2 lbs of food a day. Here are my thoughts on how to eat well in the woods on a five day trip. We promise to not clog up your inbox. Squeeze them into the foil pouch that the tuna comes in and mix it all up. These include the slowing stomach emptying by curbing the sharp rise in blood sugar following meals as well as improving the effectiveness, or sensitivity of insulin – aka you don’t crash part way through your hike. This meal plan was used by a registered dietitian and ultralight long-distance backpacker, Aaron Owens Mayhew, MS, RDN, during her thru-hike attempt of the Pacific Crest Trail. In the near future I’m going to be spending 5 days in Glacier National Park hiking the Many Glacier Loop. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. So with that said, take a gander at my 5 – Day Backpacking Meal Plan complete with vegetarian options as well. Meaning high calories in less food, for example, peanut butter has 190 calories every two tablespoons. Cinnamon is also a natural anti-inflammatory helping to reduce the swelling of joints that many people experience while hiking. Don’t cut a finger, instead use zip lock bags for food. Winco and Grocery Outlet have large bulk sections with cheap prices. I hold to the mantra that the lighter the pack the further and faster you can travel, but, I wouldn't consider myself "ultralight". Dehydrated Mash Potatoes w/ Boil Bag Rice. The dried apricots are specifically included due to their high potassium levels. This plan provides 3,500-5,000 calories from 2- 3 pounds of food per day. The importance of delicious food in the backcountry. Outdoor adventure guide providing stories of adventure and reviews on journey worthy gear. Also, for longer trips (5 days vs 2-3 days) I like to bring more real food rather than eating just bars and freeze dried dinners. When you consider these different variables, overall calorie needs can vary immensely from hike to hike. To determine your specific caloric intake, a good estimate is body weight (lbs) multiplied by 18 to equal total calories needed daily. Learning what your diet should consist of requires practice and patience. The first step to achieving adequate nutrition on the trail is to evaluate what you currently eat off of it. For meal planning the general rule of thumb states that in the summer pack about 1.5 lbs of food a day and during the winter pack about 2 lbs of food a day. Understanding your nutrition needs on non-hiking days is challenging in and of itself. meal plan with ease so that you can spend less time, money and effort meal planning for your next adventure. Many people, even the most experienced hikers, struggle to pack the right amount of food for their hiking adventures. Ramen, poptarts, and Snickers? Lightweight: It’s important to consider the weight of all your food.
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