Backpack Food Planning 11/26/2019

Introduction We need more power Scotty! Energy 11/26/2019

Contributors to an enjoyable backpacking experience Attitude Food is part of the adventure and fun Knowledge Flexibility Creativity Planning 11/26/2019

Good Hiking Food Nutritious: Easy to fix Quick Light weight 1 ½ to 2 lbs per day Tasty Compact and sturdy Not to costly – approximately $5-$10 per day Non perishable Philosophically acceptable 11/26/2019

Good Hiking Food Circumstances under which some of the above conditions can be ignored: Winter camping Short trips Gourmet camping – food very important You are rich 11/26/2019

NUTRITIONAL NEEDS Energy = calories Basal metabolism ~ 2000 calories Moderate backpacking – add 1000 – 3000 calories Strenuous backpacking in cold weather – even more 11/26/2019

Food Energy Conversions 1 gram = 0.0022046 pounds 1 pound = 453.6 grams 1 oz = 28.35 grams 1 gram carbs = 4 calories 1 gram protein = 4 calories 1 gram fat = 9 calories 1 oz carbs = 113 calories 1 oz protein = 113 calories 1 oz fat = 255 calories 1 pound carbs = 1814 calories 1 pound protein = 1814 calories 1 pound fat = 4082 calories Calories Carbs Protein Fat Pounds 3000 70 15 15 1.4 3000 40 30 30 1.2 4000 70 15 15 1.9 4000 40 30 30 1.6 11/26/2019

FOOD GROUPS Carbohydrates 1gram = 4 Calories Protein 1gram = 4 Calories Fat 1gram = 9 Calories 11/26/2019

Diet Diet breakdown Sources 60 – 70% carbohydrates (more when active) short term 15 – 20% protein (small amounts frequently) long term 15 – 20% fat (more when cold, small amounts frequently) long term Sources Carbs: cereals, grains, pasta, fruits, vegetables, honey, bread. Fats: nuts, nut butter, seeds, oils, cheese, butter, margarine. Proteins: grain & legume combo, seeds, nuts, peanut butter, meat, fish, dairy products. 11/26/2019

MENU PLANNING Master Plan (Show Examples) Guidelines Length of trip Type of Activity Foods to Avoid 11/26/2019

THE MASTER PLAN A good starting point is a trip calendar that graphically shows how many meals you’ll need, as well as special requirements and possibilities. FRI. SAT. SUN. MON. TUES. WED. Breakfast B B Early B B B On road Hike move (Mtn. Climb) loose a.m. exploring all day camp Car lunch L L L L L same camp move camp hike out Camp dinner D D D D home For this trip you’d plan: 5 trail lunches (1 during Monday’s climb 5 camp breakfasts (1 early/ 1 around camp Tuesday, could use stove) Quick/easy for the mountain 5 camp dinners (1 quick/easy for after Monday’s Climb day, Monday; 1 could be climb) late/leisurely for the unstructured Snacks, drink powders and such Morning, Tuesday) 1 car lunch 11/26/2019

STYLES Outdoor Store (Freeze Dried): Home Prepared: Specialty Store: Expensive, very light weight, and bulky Ex: Individual items or whole meals Home Prepared: Economical, compact, heavier Ex: Dried fruits and vegetables, granola, museli, gorp, bread Specialty Store: Trader Joes, Whole Foods, Loma Linda Market Ex: Dried fruits & vegetables, TVP, quick cook soups, pasta & grains, museli, dried tofu or soy milk, energy bars: Grocery Store: Quick cook soups, grain meals, pasta, instant pudding, oatmeal 11/26/2019

WINTER COOKING Hydration - > 3-4 qts Liquid Force yourself to drink (you won’t be as thirsty) Camp near water if possible Higher caloric needs (~ 1000 calories/day) Menu planning One pot dishes Soak in boiling water v.s. cooking Fortify food at home (dry tofu milk, wheat germ, sesame seeds, sunflower seeds Add margarine & cheese to most dishes (for fat & protein) Use quickest cooking form of ingredients (small peas, skinny noodles, granola, TVP, etc.) Freeze dried foods have shorter preparation time than dehydrated ones Plan some “blizzard meals” requiring no cooking Use closed cell foam to sit on, place stove on 11/26/2019

Back-country Kitchen Techniques Low impact cooking & eating Soft soled shoes/moccasins Carry & cook 200 + feet from water if possible Clean dishes well away from the water Minimize trips to water source (use watersack) Don’t cook in tent Protect the food (and you) – Hang it or better yet, use bear cannister 11/26/2019

PACKAGING Prepackage to eliminate bulky materials, using recyclable bread and produce bags. Packaging Styles All food for one day / package Breakfasts, lunches, dinners in separate bags Using different colors Include instruction with the package (cut off the container). All ingredients for a dish together, all parts of a meal in one bag. Items for use with multiple meals in a separate bag Herbs and spices Cooking oil Tofu / milk Dishwashing tools Matches Eating utensils 11/26/2019

COOKING GEAR Stove Fuel flask with pour spout Pans Pot grabber Water bottle Water sack Eating tools Clean up stuff Kitchen bag Strenuous BP in cold weather – even more 11/26/2019