When you're hiking, you're taking steps to improve your fitness and your health. The foods you take with you can either add to the benefits of a healthy trek or undermine your good intentions. For example, trail mix --- a staple hiking food --- is only as healthy as its ingredients. It's important to put together a lunch that includes the right balance of protein, carbohydrates and fat, with an emphasis on nutrient-dense foods that are good for you.
Components
For meals on the trail, the American Council on Exercise recommends including a serving each of fruit, vegetables, protein and whole-grain carbohydrates. Because you probably aren't planning to drag along cooking tools on a day hike, pack foods that are ready-to-eat, that keep well in the current climate and that are easy to handle and clean up out in nature.
Mainstay
You don't need to depend on a nutrition bar or salty jerky to get your protein on your hiking excursion. Natural peanut butter or hummus spread on a whole-grain tortilla provides protein and gives you a good base to which you can add other foods that you enjoy. For example, you might add sliced cucumbers, spinach or other vegetables to your hummus-lined tortilla, or top peanut butter with fresh or dried apple slices. And with a tortilla or whole-wheat flat bread, you don't have to worry about squishing your sandwich along the way. You can also pack your toppings separately so that your meal is fresher.
Sides
While adding fruits or veggies to your sandwich is a good start, taking along an extra fruit and vegetable side ensures that you get a full serving of each. An apple is a classic hiking staple, and baby carrots, oranges, pepper slices, dried fruit or even fruit juice without added sugars all make healthy lunch components. The less processed your food choices are, the healthier. Nuts and seeds also make good lunch sides for the trails.
Considerations
While it's not a bad idea to pack extra food in case your hike is longer than expected, avoid overeating when you sit down for your meal. Your appetite may be a bit hardier than on a nonhiking day, but you should respond to satiety cues and eat only until you're satisfied. A typical hike burns about 438 calories per hour, based on a body weight of 160 pounds. Taking an extra piece of fruit or trail mix with nuts, dried fruit and seeds may be a good idea, particularly if your hike keeps you out for several hours. Take plenty of water, as well.
References
- American Council on Exercise; For Camping and Hiking Trips, What Are the Best Foods to Pack for Proper Nutrition?; Natalie Digate Muth, M.D., R.D.
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in One Hour; December 2009
- San Diego Convention and Visitors Bureau; Ten Essentials for Long Day Hikes; Dennis Lewon, et al.
- The Backpacker; 21 Things Not to Forget on a Day Hike; Norm Zurawski
- Phil Maffetone; Healthy Hiking: Endurance, Nutritional and Footwear Tips; Dr. Phil Maffetone
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