Getting out in the backcountry, hiking over all kinds of terrain, experiencing the awe of nature; you'll do all of this in need of fuel. A plan for food is a major necessity of hiking and backpacking not to be taken lightly; except, of course, when the weight of food comes into play. Backpacking is one of the best ways to lose weight and improve fitness ever invented for the simple reason that backpackers burn off more calories than they can carry.

Whether you are going on a hike for the day or backpacking for days on end, your plan for that necessary fuel has to be figured out. What you eat on the trail depends on how much time and effort you want to spend cooking, how much weight you are willing or able to carry, and your imagination.

For the most part quick and easy reigns for food preparation. The less work involved to replenish your body the better. You also want to think about the length of cooking time as you don't want to carry alot of cooking fuel either. A few main ideas to consider before you pick up your food supplies:

• Does it need refridgeration?
  There are a number of foods we refridgerate that can survive a few days, or even longer, in your pack; cheese (hard, aged cheese like chedder and parmesan are best), pepperoni, salami (a hunk of the real thing, not packaged, presliced lunch meat), boiled eggs, and yogurt. Leave foods at home that spoil easily like bread (take crackers instead).


• How many calories does it provide?
  Remember - more calories means more fuel. This is your opportunity to splurge on high-calorie and even high fat foods.


• Are your meals balanced?
  Nutrition becomes more important the longer you're on a hike. Variety and foods from all the food groups is the main focus. Your body and your taste buds will thank you.


• How complicated is the preparation?
  Even if you do enjoy cooking a gourmet meal on the trail, be sure to include some easy preparation meals too for those exhausting days and bad weather days (you don't want to be using your stove for too long in the rain)


• How long do your meals take to prepare?
  This is not just for convenience but also fuel use. The longer the cooking time, the more fuel is needed.


• Did you pack enough snacks?
  As you're constantly burning energy hiking, you need to constantly be replenishing it. Eating small amounts of food will help maintain the body's glucose level, and the body's heat and energy. Avoid hypoglycemia (a quick drop in blood sugar that can bring on a headache followed by dizziness and nausea) by snacking at regular intervals.

SHOPPING LIST

SNACKS

• Nuts
• GORP (AKA "good old raisins and peanuts" plus whatever else you add: dried fruit pieces, coconut, M&M's, chocolate chips, granola)
• Beef Jerky
• Granola Bars
• Fruit Leather
• Power Bars or Energy Bars
• Fresh Fruit (a heavy item, but makes a delicious treat)
• Chocolate Bars (best if it has nuts)
• Cookies

BEVERAGES

• Coffee (bags are best for taste and convenience) and tea
• Powdered beverages like Kool-Aid and Crystal Light (crystal is especially good for camouflaging the taste of chemically purified water)
• Electrolyte replacement beverages like Gatorade (great for hot weather but mixes tend to be surprisingly heavy)
• Hot chocolate (a yummy night-time treat)
• Powdered Milk (for drinking and for cereal)

BREAKFAST

• Instant cereal like oatmeal, Cream of Wheat (individual packages are easier)
• Boxed Cereal (go for whole grains, granola or muesli)
• English Muffins or Bagels - much longer lasting than bread (if you want to toast them make sure you plan for that too)

LUNCH

• Cheese (hard, aged cheese like cheddar or parmesan will stay good for a few days)
• Crackers
• Peanut Butter
• Packets of mustard, mayo, ketchup (these can be bought, or pick up extra's at you next visit to a fast food restaurant)
• Just add water mixes for refried beans, hummus, tabbouleh (light to carry and low in fat)
• Pita Bread (lasts for a couple of days)

DINNER

• Lipton Side Dishes
• Boxed Macaroni and Cheese
• Freeze-dried Meals
• Home Dehydrated Meals click here for more info
• Instant Potatoes
• Minute Rice
• Pasta - angel hair cooks quickest
• Stovetop Stuffing Mix
• Couscous
• Cans of Tuna, Chicken, Turkey
• Instant Soups - Knorr and Lipton offer a wide variety of just-add-water selections
• Onion or Mushroom Soup Mix (use on their own or to liven up some other food)
• TVP - Textured Vegetable Protein is a meat substitute made from defatted soy flour, a by-product of making soybean oil. It is quick to cook, high in protein, and low in fat. Use to bulk out one-pot dinners.

PLANNING

If you're going out for 1-5 days, take whatever you like best

If you're going out for 6-9 days, take 5 of your favorite meals and the rest lightweight meals

If you're going out for 10 days or more, take all lightweight meals

Lightweight Meals include Lipton dinners, freeze-dried foods, home dehydrated foods (retain more moisture than freeze-dried so won't be as lightweight)and packaged soups.

The longer you're going out for the more you'll want to be taking no-cook foods to save on fuel.
 

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