Food on the hike: proper nutrition

Hiking meal planning

The author of the article: Sergey Zavoda Mountain guide, climber, rescuer of the Ministry of Emergencies

Camping food

This is a separate chapter for the beginner and professional tourist. In fact, "any food from the fridge" will definitely not work here. It is very important to figure out what kind of food you need on a mountain hike, and which one is better to forget during the trip. Catering during a hike is a whole science. The so-called layout, that is, the meal plan, is determined by such factors as the nature and location of the trip, its duration, the composition of the participants and many others. Therefore, when going on a hike, it is important to correctly answer the question: what kind of food you need to take on this particular hike. Indeed, the good mood of tourists and their general well-being depends on the correct diet.

As practice shows, the most optimal option is when one person - the caretaker - deals with all nutritional issues during the trip. His responsibilities include compiling the menu, counting and choosing the necessary products and the distribution of responsibilities related to the purchase of food for the trip. It is the caretaker who thinks over what to take on the hike from food. When composing a menu for food on a mountain hike, the caretaker should remember about a set of calories and nutritional balance necessary for a person and, of course, about saving space in a backpack and its weight. So how do you find the right calorie-friendly mountain trekking foods? How to correctly draw up an approximate daily layout for a hike per person? According to statistics, an ordinary man who leads a sedentary lifestyle spends about 2300 kcal per day, a woman - 1800 kcal. As you climb mountains, this figure will increase significantly. Each value must be added 1000 kcal. At first glance, it seems that you can relax, grab cakes and soda with you ... But! This does not work. The layout for a hike is the ability to take both useful and necessary.

What food to take on the hike?

Firstly, products should be rich in carbohydrates: simple (sugar, chocolate, cookies, raisins), which in a matter of seconds give sugar to the blood, and complex (oatmeal, buckwheat, cereal bread), which due to long splitting, they help to dull the feeling of hunger. Many tourists prefer fast carbohydrates - they can be taken with them in large quantities due to their low weight. Secondly, we must not forget about the proteins that support the functioning of the muscles and give them strength. However, you need to be careful here: if there is too much protein, the acidity in the blood rises. This means that oxygenation of the muscles becomes more difficult. At the same time, protein from meat is not popular among mountain tourists, since the meat is heavy and quickly deteriorates. Many tourists still carry canned meat with them in cans, but this is not the best option, since the efficiency of such canned food is very low due to the weight of the package. In our trips, we use high-tech canned food in retort packaging, which is much lighter than ordinary cans. An alternative option for obtaining protein is dried meat, raw smoked sausage, freeze-dried foods and legumes (peas, lentils, etc.). Thirdly, fats are necessary for the normal functioning of the body. It is recommended to choose unsaturated fats - nuts, seeds, etc., since animal fats are poorly absorbed during intense physical exertion. Fourthly, every self-respecting hiker remembers the importance of vitamins, especially vitamin C. For example, sweet tea with lemon is a good remedy for altitude sickness and a great way to get rid of the symptoms of an onset cold. And of course water is the classic "fuel" for the body. It helps maintain normal blood pressure, energizes and quenches thirst. It is recommended to drink at least 1-2 liters per day. It is important not to forget about the need to diversify the diet, because, along with satisfying the basic physiological needs of a person, food on the hike should also satisfy his psychological needs: the desire to eat varied and tasty food.

Food on the hike: stew in soft retort packaging

Camping food

When planning a meal on a hike, it is important to think about the process of cooking as well. In most cases, food is cooked over a fire or burner. However, factors such as rain, a lack of firewood nearby, a ban on making fires, for example, in nature reserves, a limited amount of gasoline or gas for the burner, make cooking problematic, so you need to calculate the amount of gas, parking places and ignition for raw firewood in advance. Or include in the menu freeze-dried foods that do not need to be cooked, but simply fill it with hot water, which will save time and gas (firewood).

Food on the hike: freeze-dried borsch

Trekking utensils

Food on the hike: proper nutrition

The culture of another people can be learned not only through museums and architecture. Over the centuries, the national cuisine has absorbed the features associated with the traditions, climate, and history of the area. Not so long ago a new direction appeared in the world - gastronomic tourism. He uses the national cuisine as one of the resources of the territory, allowing to reveal the features of its historical development and way of life. Tourists are offered trips to agricultural farms, visiting museums with tasting rooms. The new direction promotes the promotion of local products.

What is gastronomic tourism

The concept of gastronomic tourism includes a set of activities aimed at acquaintance with the history and culture of a country through the peculiarities of its national cuisine. The use of gastronomy contributes to the revitalization of traditional tourism, attracting travelers to familiar regions. Reasons for the relevance of gastronomic tourism:

  • it depends little on seasonality;
  • it can be developed in any country;
  • promotes the products of local agricultural producers;
  • national cuisine is becoming the main object of the trip.

The history of gastronomic tourism in the world officially began at the end of the last century. But the first representatives of this trend were the explorers of new lands. Traders and seafarers tasted dishes in distant countries, and then brought previously unknown dishes and spices with a description of the technology for their preparation. Gastronomic tourism destinations:

  • Rural tours. This means tasting dishes made from local products.
  • Restaurant tours. Includes visits to the most famous establishments.
  • Educational tours. They are dedicated to culinary education and master classes.
  • Ecological tours. Introduce "clean" products and their manufacturers.
  • Event tours. This implies participation in culinary events included in the gastronomic tourism project (festivals, exhibitions, fairs).
  • Combined tours. Combines several different categories.

Features of rest

The purpose of gastronomic tours is not limited to banal food tasting. It allows you to create your own idea of ​​the country through culinary addictions. Tourists can find out:

  • folk traditions;
  • technology of growing crops;
  • peculiarities of the use of products;
  • serving rules.

Types of gastronomic tourism

Food on the hike, what should it be? We will try to answer this question in this article. Various options for drawing up a layout and a hiking diet.

Don't miss our sausage sandwiches, scrambled eggs and bacon hikes, but continue exploring the nutritious and delicious vegetarian menu. In field conditions, the usual stereotypical breakfasts are not appropriate not only because of the impossibility to prepare them, but because of the need to adjust their own nutrition and the amount of nutrients in food.

Let's not go into the reasons why people choose to settle for a vegetarian table. But to get acquainted with the field cuisine of this food is worth a closer look!

The simplest and fastest dish is porridge

Most often, porridge is prepared on hikes: fragrant and crumbly buckwheat, tender wheat or thick pea porridge are happily consumed in the evening. It is also good to eat a bean or pasta dish for dinner. In the morning I want to treat myself to something lighter. In addition to the familiar to many "Hercules", as well as rice, semolina and millet, it is useful to taste flaxseed porridge in the morning. If you pour it with boiling water or warm water, you get a very useful and valuable raw food food. Such food not only satisfies hunger, but also saturates the body with energy and vitamins.

How is linseed porridge prepared in field conditions? And the preparation of such food begins ... at home. The beans must first be ground on a coffee grinder, and packed 100 g of powder in a bag in a backpack. If you pour flaxseed flour with boiling water, then the porridge will be chewed easier, but it is more useful to fill it with lukewarm water. Not everyone likes such a product, but diluted with dried fruits, spices, honey or nuts, porridge becomes much more interesting in taste. Flaxseed flour should be brewed for some time, if the water is cold, then the product is infused for about 15 minutes. Flax seeds are not quite a budget option, but on long hikes, such food becomes very valuable and necessary, especially for people with problem intestines.

Tip! Flaxseed porridge is useful to diversify with oatmeal. You can also add banana, apple, cottage cheese here. It turns out to be an interesting substance, something between smoothies and mashed potatoes, if you cook everything at home with a blender. Here it is not necessary to grind the grains into flour, you can leave it to soak in the evening for 4 tbsp. flax in cold water. In the morning, they already absorb enough water, so flakes and other ingredients are immediately added to them. Fruit is simply cut into small pieces. Who wants a more liquid version, then this can be arranged by pouring everything with yogurt.

It is always worth adding to vegetarian cereals what grows at this time of the year, or what has turned into dried fruit. In addition to the fact that it is simply delicious, berries and fruits in any form will greatly delight the body with many macro- and microelements. Any porridge with berries changes its taste and turns into a potential new dish.

Diversify the menu

And how to cook main dishes from cereals in field conditions? A vegetarian will react with incomprehension to the proposal to add stew to the food, but he will not refuse eggplants, carrots and onions. Zucchini, zucchini, squash are suitable for or instead of eggplant. These vegetables fit into buckwheat porridge with a bang. Here we add seasonings, spices, vegetable oil, salt and bay leaves for flavor. We put the buckwheat to cook separately. To make buckwheat porridge with vegetables tasty, carrots and onions are first sautéed, and then vegetables cut into small cubes are added to them. The vegetables are ready, we combine almost finished cereals with them and bring to readiness for 5-10 minutes. Those who treat themselves to lightly salted homemade feta cheese or Adyghe cheese will serve as a great snack.

Let's walk a little more on the field porridge. It is impossible not to tell about the taste and benefits of wheat porridge made from "red-hot" grain. An unusually high nutritional value and the same intoxicating taste will be accepted by everyone without exception during the trip.

Making yourself a great snack

It is better to prepare hard cheeses for this recipe. Vegetarians should keep in mind that rennet type hard cheeses contain a natural enzyme called rennin, which is extracted from the stomachs of young sheep and bulls. When choosing a type of cheese, you should immediately find out whether it is a natural rennet element in it, or artificial. Of course, a true vegetarian will settle for the latter option. There are lists of such cheeses on the Internet.

When you are going on a hike, the question of food always arises. For tourist trips, it must be complete and meet certain criteria such as energy value, balance, total weight and suitability for tastes. This article will help you understand the nuances of preparing a food set for an uncomplicated multi-day hike, plan a set of meals and the amount of necessary products for self-feeding on the route, so that the question "What to take to the Carpathians from food?" was no longer so sharp.

How much food to take?

The norm of energy value for daily food consumption on a hike is from 2000 kcal for simple flat routes, up to 7000 kcal for technically difficult high-mountain routes. For a classic hiking trip, the average value is 4000-5000 kcal. Based on this, you should plan the amount of food per person per day. In addition, you should adhere to the ratio of protein-fat-carbohydrates, which should be approximately equal to 1: 1: 4.

Of course, this indicator will be different for each specific person. Men spend more energy than women. Bigger people also need more energy. A heavy backpack consumes more than a light one. The mountainous terrain and fast pace of movement also require sacrifices. More scientifically substantiated data on the indicators of energy consumption, the norms of proteins-fats-carbohydrates and vitamins can be seen in the Order of the Ministry of Health No. 1073 dated 03. 9. 017 “About the consolidated norms of physiological needs of the population of Ukraine in the main food and energy”. The information will be useful for those who wish to gain a deeper understanding of the planning of food layout for a hike.

Expect 600-700 grams of food per person per day. This is the average norm for short trips where there is no way to go to the store. It can be easier if you try hard to think over the layout. And maybe more if you take canned food, stew, bread, potatoes and other not too light foods on a hike.

On the other hand, don't overdo it. A common mistake is to pack too much food, thus increasing the weight of the backpack and the energy required to carry it. Experience will teach you how much food on the hike works for you and how much is redundant.

For short hikes of moderate difficulty, it should also be remembered that a slight lack of calories burned is easily compensated by the internal reserves of the body. However, this should not be abused and a delicious meal at the end of the day is a great joy. Take this into account when planning the food layout on the hike.

Diet Planning Principles

Taste. Eat what you like. Do not try to significantly change the diet compared to what you are used to eating in everyday life. Otherwise, it can turn into a feeling of hunger, or even stomach troubles.

Calorie content of food. You should not think that on a hike you will lose weight by reducing portions. You will need enough calories (and water) to stay on your feet with confidence, fight fatigue, and not get in trouble for not finding a resting place before dark.

Friends, hello! Today I decided to talk about food on a camping trip. What products are better to take with you and what to eat on a real country trip. Surely, many people like to break out into the countryside for the weekend and go on a hiking trip. Perhaps some of the more experienced and already experienced tourists know what is better to take with them. But there are also newcomers who take with them everything that comes in handy, and because of what then problems begin and the whole trip goes down the drain….

Many times I have met with such an attitude that inexperienced in hiking ladies, going on a hike, harbor illusions, hoping to lose a little weight. Men, on the other hand, most often prepare for the open-air gourmet holiday. And here the most important thing is to admit that both approaches are not entirely and not always correct. Of course, you can go on a journey in which you will lose weight, and in such a journey in which you will be blown away so much that later you can even regret your decision ...)

Hiking is a sporting event!

Tourism is, first of all, a sport, a hike is a sporting event, therefore the main task of a cook during a hike is to maintain the physical form of the team in a vigorous combat state. If your trip is with several nights and there is nowhere to replenish the food supply, then, when choosing products for a field kitchen, you should think about its nutritional value, calorie content per unit of weight and, of course, the storage conditions and shelf life are far from the last criterion for choosing products. ...

In no case should you approach the selection of products formally, just to collect everything, and more, and then we will cook something. Remember, this is fundamentally the wrong approach. It follows in advance, based on the planned route and the time of the hike, to make a list of meals and already based on it !, make a list of dishes and, accordingly, a list of necessary products.

Food selection

If your trip is more than a picnic in the countryside, you shouldn't mess with cooked and fried meat products, pre-prepared salads and other semi-finished meat products (dumplings, pasties, dumplings).

Preference should be given to pasta, cereals, meat, canned fish. Groats, pasta plus a can of stew, salt, spices - ready-made main course. And the shelf life of the listed products is significant. After all, you must agree, to move to distant distances only in order to fight in these distances with a rebellious stomach and intestines, this is, at least, violence against one's own body, and this is at least. By the way, dried meat, if the hike is not for a month (scientific or geological expedition), will do just fine. This product can be used as a ready-made dish in combination with bread at a short rest, or used for preparing first and second courses in a kettle.

Vegetables that will not turn into a kind of porridge in your backpack, beans, peas, onions, carrots, nuts, potatoes will completely complement your diet. Do not neglect a certain amount of high-calorie food (halva, chocolate), in some cases a bar of chocolate will be very useful. Coffee, tea, and sugar will certainly do the trick.

If the journey involves constant movement, without long stops for cooking, then dried fruit will be an excellent tool for short snacks. They can be combined with nuts, nuts are a great source of protein, dried fruits are a source of carbohydrates (or energy). Thus, when combined, they provide an excellent dry ration for 10-15 minute breaks to grab a snack and replenish energy reserves. Which, by the way, may be enough for 2-3 or even more hours!

If the trip is supposed to be for one day, without an overnight stay, then you can take boiled chicken eggs with you. It is an excellent and highly nutritious source of protein. Or, on a long trip, it is better to eat eggs immediately on the very first day of the trip. By the way, do not forget to take water with you, you will have to drink often during the hike to replenish the loss of fluid. Water must be taken at the rate of 1.5-2 liters per person per day.

Product packaging

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