When it comes to trail food, low-calorie isn't nearly as important as how the calories are delivered. You burn plenty of calories while you're hiking, so the real issue is making sure those calories keep coming over the length of your trip. Portability is another important function of trail food: it has to be lightweight, durable, and able to keep unspoiled for hours in the heat.
Power Bars
Power bars carry a powerful combination of the proteins, fats and carbohydrates your body needs to carry on extended effort and concentration. Pound for pound, they are likely your best bet for compact, easy nutrition on the trail. When shopping for power bars, read the nutrition labels carefully. Many formulas use only natural and healthy ingredients. Other brands cash in on the health food craze by packaging up what's essentially a candy bar -- but putting a picture of a hiker or rock climber on the wrapper.
Trail Mix
Whether it's simple "gorp" or a complex mix of exotic nuts and dried fruit, trail mix remains one of the most popular healthful foods for hikers. The nuts in trail mix provide protein, fats and essential oils. The dried fruit provides energy in two consecutive rushes as different sugars break down. A few chocolate chips provide additional energy and even manipulate your hormone levels. Lightweight and easy to pack, there's not wonder it's called "trail" mix.
Peanut Butter
Peanut butter contains more calories per gram than nearly any other trail food. Better yet, these calories are heavy on proteins and fats -- the kinds of nutrients that deliver energy over the long haul. It's dense and easily portable, packed in a compact jar. When buying peanut butter for the trail, check nutrition labels carefully; many brands have surprising amounts of added sugar. Also, be sure to buy a plastic jar rather than glass.
Canned Soup
When it comes to overnight camping, a can of soup works well for dinner. The compact package fits well in the corner of a backpack, although its high water content makes it a bit heavier than some other options. When choosing soup for camping, select soups with a good mixture of vegetables, starches and meats to get the best variety of nutrition you can. It's also a good idea, although by no means vital, to opt for low-sodium soups over the saltier alternatives.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- Superfoods Rx: Chocolate
- Outdoor Places: Top Hiking Foods
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