1. Backpack Food Planning
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2. Introduction
We need more power Scotty!
Energy
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3. Contributors to an enjoyable backpacking experience
Attitude
Food is part of the adventure and fun
Knowledge
Flexibility
Creativity
Planning
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4. 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
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5. 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
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6. NUTRITIONAL NEEDS Energy = calories Basal metabolism ~ 2000 calories
Moderate backpacking – add 1000 – 3000 calories
Strenuous backpacking in cold weather – even more
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7. Food Energy Conversions
1 gram = pounds
1 pound = grams
1 oz = grams
1 gram carbs = 4 calories
1 gram protein = 4 calories
1 gram fat = calories
1 oz carbs = calories
1 oz protein = calories
1 oz fat = calories
1 pound carbs = calories
1 pound protein = calories
1 pound fat = calories
Calories Carbs Protein Fat Pounds
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8. FOOD GROUPS Carbohydrates 1gram = 4 Calories
Protein 1gram = 4 Calories
Fat 1gram = 9 Calories
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9. 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.
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10. MENU PLANNING Master Plan (Show Examples) Guidelines Length of trip
Type of Activity
Foods to Avoid
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11. 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
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12. 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
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13. 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
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14. Back-country Kitchen Techniques
Low impact cooking & eating
Soft soled shoes/moccasins
Carry & cook 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
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15. 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
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16. 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
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