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Eating well in the back country requires careful planning to ensure you have enough calories, nutrients, and variety to keep you energized and satisfied. Here are some tips and guidelines on eating well on your back country trip.
Food Selection Criteria:
Lightweight and Compact:
Dried, and dehydrated foods.
Calorie-Dense:
On average, hikers need between 2,500 to 4,500 calories per day, depending on various factors. Aim for foods with high calories per ounce to maximize energy without excessive weight. For example:
· Nuts and Seeds: Almonds, walnuts, sunflower seeds.
· Nut Butter: Peanut butter, almond butter (single-serve packets).
· Dried Fruits: Dates, apricots, raisins, bananas.
· Jerky: Beef, turkey, or plant-based options.
· Cheese: Hard cheeses like cheddar or Gouda.
· Olive Oil: Small leaker proof container.
· Energy Bars: Cliff bars, Kind bars, etc.
· Dark Chocolate: High in calories and a good morale booster.
Nutritionally Balanced:
Ensure a mix of carbohydrates, proteins, fats, vitamins, and minerals.
Easy to Prepare:
Focus on meals that require minimal cooking, ideally just adding hot water. Instant Foods such as instant oatmeal, soup mixes, and instant rice or pasta dishes are quick and easy to prepare.
Sue’s go to Meals:
Breakfast
Granola with powdered milk and dried fruit. No wasted time boiling water on mornings I just want to get going. I also enjoy this for lunch trailside in my mug/bowl.
Instant oatmeal with dried fruit or peanut butter powder to add some calories. This is perfect on cool mornings or ones that you are taking the time to boil water and enjoy a tea or coffee before hitting the trail.
Breakfast hash. Simply pre-mix up some dehydrated eggs, potatoes and bacon bits, just add hot water. This is a great DIY breakfast.
Snacks/Lunch:
I do not tend to eat a lunch, but snack about every 1.5 hours as I hike or paddle. Some of my go to snacks include:
Trail Mix: I make my own trail mix with the nuts and fruit that I like and always add in some peanut M&Ms.
Dried Meats: Beef or turkey jerky and hot rods.
Granola/protein/energy bars: Store bought, homemade or from you local healthy restaurant. I get mine from Press Market in Collingwood.
Fresh Snack: I like to bring apples or carrots for the first two days.
Dinner:
De-Hydrated meals: I always have a hot dehydrated meal for dinner, either off the shelf or one that I have made myself and a piece of dark chocolate for dessert.
By planning ahead and packing a variety of nutrient-dense, lightweight foods, you will ensure you will be eating well on your next back country trip.
Check out Andrew Skura's backpacking recipes at: https://www.stepitupadventures.ca/_files/ugd/aa1f06_3f5453eaf3f541bdaa4cb1ea2a1cf099.pdf
Learn more on back country food options and being bear wise on our back country resource page at:
Other Helpful Tips:
Hydration:
Ensure you drink enough as you hike, filtering as required and take on enough electrolytes especially on those hot summer hikes.
Stove/Dishes:
Pack a light stove and either eat right out of the mini pot or perhaps bring a kettle if you are feeding more than one. MINIMIZE! Packing foods that only require hot water helps.
Check out the pocket rocket, probably the most popular light weight camp stove on the market right now. https://www.mec.ca/en/product/5052-345/pocketrocket-2-stove?colour=NO_COLOUR
Storage:
Zip lock baggies are great for minimizing weight, and bulk and they double as garbage bags to carry out your trash.
Forest Bandits:
Always ensure you hang your food or if you are on a paddle trip you can use a bear barrel to ensure the bears do not eat your food.
Need help planning your meals? Learn more about Step it Up Adventures' trip planning services.
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