Hiking gives you the opportunity to get out in nature and explore and appreciate the world around you. Whether you're planning on a simple two-hour hike, or you'll be gone from sun-up to sun-down, planning and packing a solid lunch with necessary energy, nutrients and liquids can help you feel energized and strong throughout the duration of your adventure. Choose, prepare and pack foods that are easy to carry, access and eat.
Sandwiches
Flat breads like pita bread or even bagels are lightweight and pack easily. Prepare peanut butter and jelly sandwiches on whole wheat slices and wrap and freeze them the night before. This will help maintain their shape during the trip and be cool and refreshing by lunchtime. Snack gourmet-style by preparing sandwich wraps the night before. Wrap turkey slices, lettuce and cucumbers with thin slices of hard cheese in a whole wheat tortilla with a light cream cheese filling. Split the wrap into thirds or leave whole, and wrap in plastic wrap.
Fruits and Vegetables
Fresh fruit can be a treat while you are exploring and appreciating nature. Pack fruits that bruise easily at the top of your sack or on the side pockets for easy access and protection from potential mushing. Pack fruits like berries, grapes and orange slices in small, air-tight tupperware containers. Dried fruit is also a nutrient-dense, sweet option for light and pack-friendly lunch snacks. Purchase store-bought dried fruit packages like raisins and cranberries, apple or banana slices, papaya chips or other fruits that fit your personal preference. Quick and light vegetable snacks might include carrot sticks, celery or fresh green peas still in the pod.
Carbs and Protein
Hard-boiled eggs prepared beforehand and refrigerated the night before can add some variety and quick protein to your lunchtime snack. Hard cheeses and string cheese also pack well and can go without refrigeration for several hours. You can purchase tuna that is packaged in light, thin pouches and eat with whole wheat crackers. Beef and other meat jerkies are lightweight, easy to pack and loaded with protein.
For a quick carb and protein snack, purchase or make your own trail mix complete with mixed nuts, yogurt-covered raisins, pretzel sticks and chocolate chips. Other quick carb snacks might include your favorite dried cereal, like corn flakes or granola, or dried Asian noodles.
Liquids
Staying hydrated should be one of your main goals on the trail. Bring at least 2 quarts of water with you and consume a half to 1 cup every 30 to 45 minutes. After a four-hour hike, you should have consumed both quarts of water and be able to go to the bathroom. To avoid carrying excess weight, bring dried sports drink pouches that you can add to your filled water bottle while on the hike. Box drinks and juices can also be refreshing but may be excessively heavy, and high in sugar, leaving you even more thirsty, so consider leaving these for the trip home. Avoid salty snacks as these can also cause thirst and dehydration.
Considerations
Prepare and package foods the day before your hike and refrigerate or freeze them overnight to keep them at a chilled temperature while you are on the trail. If you are going to be on the trail for a long period of time, avoid bringing mayonnaise, dressings or other foods that spoil quickly. Pack lightly, but always be prepared for any unforeseen emergencies. Pack foods that you like, and if you are hiking with children, pack foods that they will enjoy, too. Remember to pack out what you pack in. Leave the area cleaner than you found it and do not litter. Bring a plastic bag to place your garbage in and keep the bag with you until you can properly dispose it in a garbage container.
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