1. Bronze Group Expedition Catering & Menu Planning

2. Expedition Catering Maximum Energy – Lowest Weight & Bulk Different From Home Catering You will:  Eat more calories than you are used to – walking with a rucksack will burn off lots of energy.  Eat less fibre than is considered healthy – Bulky to carry and very filling; can stop the right levels of calorie intake.  Not be able to eat recommended daily amounts fruit & veg – Bulky & easily damaged None of this will be bad for you over the duration of an expedition.

3. Energy Requirements Most Participants will use 2,500 to 5,000 cal’s / day. Varies with the following:  Gender  Weight & Height  Hike duration  Exertion levels (walking in hills / mountains & carrying a rucksack will increase this) Need to be replaced to avoid exhaustion / exposure Achieved by increasing Carbohydrates ( Sugars, Starches & Fats)

4. Typical Energy Requirements Height in Inches 72 3,1823,2133,2443,2753,3063,3373,3683,3993,4303,4613,4923,5233,5543,5853,6163,6473,6783,7093,740 71 3,1693,2003,2313,2623,2933,3243,3553,3863,4173,4483,4793,5103,5413,5723,6033,6343,6653,6963,727 70 3,1563,1873,2183,2493,2803,3113,3423,3733,4043,4353,4663,4973,5283,5593,5903,6213,6523,6833,714 69 3,1433,1743,2053,2363,2673,2983,3293,3603,3913,4223,4533,4843,5153,5463,5773,6083,6393,6703,701 68 3,1313,1623,1933,2243,2553,2863,3173,3483,3793,4103,4413,4723,5033,5343,5653,5963,6273,6583,689 67 3,1183,1493,1803,2113,2423,2733,3043,3353,3663,3973,4283,4593,4903,5213,5523,5833,6143,6453,676 66 3,1053,1363,1673,1983,2293,2603,2913,3223,3533,3843,4153,4463,4773,5083,5393,5703,6013,6323,663 65 3,0923,1233,1543,1853,2163,2473,2783,3093,3403,3713,4023,4333,4643,4953,5263,5573,5883,6193,650 64 3,0803,1113,1423,1733,2043,2353,2663,2973,3283,3593,3903,4213,4523,4833,5143,5453,5763,6073,638 63 3,0673,0983,1293,1603,1913,2223,2533,2843,3153,3463,3773,4083,4393,4703,5013,5323,5633,5943,625 62 3,0543,0853,1163,1473,1783,2093,2403,2713,3023,3333,3643,3953,4263,4573,4883,5193,5503,5813,612 61 3,0413,0723,1033,1343,1653,1963,2273,2583,2893,3203,3513,3823,4133,4443,4753,5063,5373,5683,599 60 3,0293,0603,0913,1223,1533,1843,2153,2463,2773,3083,3393,3703,4013,4323,4633,4943,5253,5563,587 59 3,0163,0473,0783,1093,1403,1713,2023,2333,2643,2953,3263,3573,3883,4193,4503,4813,5123,5433,574 58 3,0033,0343,0653,0963,1273,1583,1893,2203,2513,2823,3133,3443,3753,4063,4373,4683,4993,5303,561 57 2,9903,0213,0523,0833,1143,1453,1763,2073,2383,2693,3003,3313,3623,3933,4243,4553,4863,5173,548 56 2,9783,0093,0403,0713,1023,1333,1643,1953,2263,2573,2883,3193,3503,3813,4123,4433,4743,5053,536 55 2,9652,9963,0273,0583,0893,1203,1513,1823,2133,2443,2753,3063,3373,3683,3993,4303,4613,4923,523 54 2,9522,9833,0143,0453,0763,1073,1383,1693,2003,2313,2623,2933,3243,3553,3863,4173,4483,4793,510 53 2,9392,9703,0013,0323,0633,0943,1253,1563,1873,2183,2493,2803,3113,3423,3733,4043,4353,4663,497 52 2,9272,9582,9893,0203,0513,0823,1133,1443,1753,2063,2373,2683,2993,3303,3613,3923,4233,4543,485 51 2,9142,9452,9763,0073,0383,0693,1003,1313,1623,1933,2243,2553,2863,3173,3483,3793,4103,4413,472 50 2,9012,9322,9632,9943,0253,0563,0873,1183,1493,1803,2113,2423,2733,3043,3353,3663,3973,4283,459 707580859095100105110115120125130135140145150155160 Weight in Pounds Requirements for a Male, 15 years of age walking 5 hours with a Rucksack

5. Expedition Food Compromise between Weight, Energy, Taste & Convenience Take foods which: contain the greatest amount of energy for lowest weight / volume. you will want to eat (enjoy). have a short cooking time. will keep over the duration of the expedition. are not in tins or with high water content (with the exception of small tins of fish; Tuna, Sardines & Pilchards)

6. Expedition Food Other things to consider: Weight – you have to carry everything  Avoid tins or glass jars  Boil in bag is heavier than dehydrated food  Remove excess packaging (careful not to remove cooking instructions) Speed & Ease of Preparation – how long do you want to sit out in the rain?  Boil in the bag is quicker than dehydrated & generally tastier  Pasta; choose quick cook variety  Consider practising at home before you go.

7. Expedition Food Continued Tastiness & Variety – eating the same thing everyday is very dull  To be as varied as possible  Try to get some fresh stuff in the first day.  Less tasty but longer life food later. Durability & Longevity – Squashed and gone off!  Food that will not be ruined by being squashed  Perishable stuff eat early  Leave non perishable for later in the expedition.

8. Fluid Requirements To remain healthy you require 2 litres / day Exercise & hot weather increases this requirement. Never wait until you are thirsty – dehydration has already set in. On an expedition you should carry 1 litre of water. Include in your expedition plan for topping up water supplies during the day.

9. Packing & Carrying Food Only take the quantities you need. Measure out quantities for each meal. Discard unnecessary packaging. Sort & pack food into daily meal quantities and label. Use poly bags and small containers (to avoid spills and leaks in your rucksack)

10. Menu Planning General Considerations: Breakfast 1 hour before setting off. Small amounts throughout the day. Ideal distribution of energy intake  Breakfast 20%  During the day 50%  Dinner 30% Take your evening meal as soon after completing the days as possible

11. Menu Planning Continued General Considerations: Adapt the Menu for:  Special dietary requirements of other members of the group.  The groups likes & dislikes (some will go hungry rather than eat something they do not like) Refuelling on the move:  Topping up carbohydrates (skeletal muscle fuel)  Keep food in your pockets - snacking is OK

12. Menu Planning Continued Breakfast: Always have a large breakfast before you start your expedition. Make sure you are fully hydrated before you start Some breakfast ideas:  Porridge ideal – light & nutritious  Freeze dried or boil in the bag breakfast meal – expensive  Croissants – great early in the expedition; full of fat.  Cereals – requires milk and lacks nutrition  Bread & jam / biscuits / juices / soup / hot chocolate / tea & coffee

13. Menu Planning Continued Lunch: more a process rather than an event Snack on the move; good snaking foods:  Nuts, fruit & nut mix, flapjack, energy bars, cereal bars. Some suggestions if you stop:  First day take a packed lunch prepared at home  Oat cakes & pate (from a toothpaste type tube)  Heavy stodgy cakes – fruit & ginger cake, malt loaf  Flat breads (pitta)

14. Menu Planning Continued Dinner: After a days hike eat as soon as possible, skip a starter get straight in to your main course. Some suggestions:  Noodles, pasta & rice with a packet sauce.  Freeze dried / boil in the bag meals  Follow with a cup a soup.  Puddings – dried fruit / cake with custard / bars of chocolate.

15. Menu Planning Continued Emergency Rations: Always retain emergency rations; only use in an emergency. Assessor might want to check these at the end of an expedition. High energy foods such as:  Chocolate / Kendal mint cake / Glucose tablets

16. Menu Planning Continued ‘Now plan your own 2 day expedition menu’