Should I pack a full lunch or just a couple of snacks? Sweet or salty? How much is too much? What foods are best? These are a few of the questions that come to mind when preparing for a long day outdoors. Through trial and error, I have learned some helpful ways to meet my food needs on the trail.
Keep in mind that these are suggestions based on personal experience. Each person's needs and preferences will vary depending on the activity, metabolism, and food choices.
Don't Pack Too Much
A common mistake is bringing too much food "just in case." The extra weight in your backpack can tire you quickly, and overeating can make physical activity uncomfortable. Here are a few signs that you may be packing too much:
- You feel overly full after a food break. Intense activity requires your body to direct much of its blood flow toward your muscles and cardiovascular system, leaving less available for digestion. Being active on a full stomach can be uncomfortable.
- You don't come home hungry. Your trail food only needs to satisfy your hunger for the duration of the trip. Try to remain comfortable and light while you are active, then replenish the nutrients your body needs after the activity.
- There is food left in your pack when you get home. If this happens regularly, consider packing a little less next time.
How to Avoid Overeating
Eat slowly. If you rush through your food, your body may not have enough time to tell you that you are no longer hungry. Have a few bites, enjoy the scenery, take some pictures, and relax before deciding whether you need more.
When Should You Eat?
If I am outdoors for a long time, I snack periodically to avoid becoming extremely hungry and overeating later. If I need a proper meal during intense activity, I usually eat about halfway through the trip. That way, I am ready for another good meal when I get home.
If you have to ask yourself, "Should I bring this?" you probably don't need it. Also, avoid packing while you are hungry because you may be tempted to bring more food than necessary.
What to Bring and Eat
- Make your food as ready to eat as possible. Cut, cook, season, and pack everything ahead of time so that the only thing you need is a fork, spoon, or your hands.
- Be mindful of overly salty foods. Jerky, nuts, and bars can make excellent trail foods because they are lightweight and high in protein and carbohydrates. However, some contain a lot of sodium, which can make you thirsty. Check the sodium content while planning your food and water.
- Consider dried fruit. Dried fruit keeps well, is lightweight, and provides valuable nutrients. Some of my favorites are mangoes, bananas, and cranberries.
- Pack some granola. Granola combines rolled oats, nuts, seeds, and sometimes dried fruit into a convenient snack that does not require utensils. Sometimes I bring Greek yogurt and mix it in.
- Choose satisfying foods for intense activity. Cheese and bread can provide lasting fuel, especially on cold days. Hummus and tahini can be good alternatives for people avoiding dairy.
- Consider fruit or vegetable juice. Juice can provide additional nutrients while also helping to quench your thirst.
- Plan hydration for the conditions. Plain water is sufficient for many activities. During prolonged strenuous activity or on especially hot days, electrolytes may help replace what is lost through sweat.
I generally prefer food that does not need to be heated because carrying a stove and pot adds weight. When I want something warm, I bring tea or coffee in a thermos.
For those who prefer a proper meal, pasta, rice, or potato salad can provide carbohydrates for a long day outdoors. Remember to bring only as much as you need. Even with all these tips, nobody is perfect, so I occasionally bring an extra energy bar, just in case.
See you out there!
