Backpacking is a healthy, low cost way for your family to enjoy being together in the great outdoors. Here are some meal planning considerations from the experts at Camp Trails that will keep you energized and your kids' taste buds happy.
When planning backpacking meals your first concern should be with the nutritional
value of various foods. Next, you need to think of the four "P's": portability,
palatability, price and ease of preparation. Keep in mind the recommended daily
caloric needs of an adult are around 2,000 calories per day. However, on a
backpacking trip, the average person needs to consume 3,200 to 3,800 calories per
day. Of those calories, roughly 60 percent should be carbohydrates, with proteins and fats around 20 percent each.
Carbohydrates are found in candy, vegetables, fruit and cereals. They are quick
energy producers and good trail snacks. The standard "gorp" recipe of raisins and nuts has a high carbohydrate content (and includes fats and proteins), takes up little space, goes a long way and kids love it! The beauty of gorp is that you can make your own mixture depending on the tastes your family enjoys. Peanuts, sunflower seeds, pumpkin seeds, raisins, banana chips, dates, dried fruit, figs and M&M's are commonly used. Other good, easily packable sources of carbohydrates are bagels, rice and pasta.
Proteins are found in milk, fish, eggs, lean meats, cheese, legumes, grains and nuts. They rebuild tissue and muscle strength. Proteins develop body strength at a slower rate than do carbohydrates, but they "stick" with you longer. That's why a protein-rich breakfast and lunch are important when you're exerting yourself on a backpack trip.
Fats are the main burners behind maintaining body heat. They are very important
when the weather is cold and damp. Fats are found in bacon, butter, margarine,
cheese, salami, pork, beef, ham, nuts and chocolate.
Now you know what types of food to eat on a backpack trip. The next step is to develop a menu and then determine what state these foods will come in: fresh, freeze-dried, dehydrated or a combination of these.
Freeze-dried foods are flash-frozen, then placed in a vacuum chamber where moisture is removed, cutting weight by more than 70 percent. Sometimes freeze-dried foods are compressed into space-saving patties. Freeze-dried foods are the most expensive, and can be less appetizing than other pre-prepared foods.
Dehydrated foods are not frozen, but merely dried by any of a number of methods. A conventional oven set at a low temperature can dehydrate foods. There are
commercial dehydrators available that use warm to hot blown air to take moisture
out. Outside of the cost of the dehydrator, these foods are the same price as fresh foods, except for the preparation time. Also, they taste fresher and more like the original product than freeze-dried food.
Back to the four "P's:"
Freeze-dried and dehydrated foods are lightweight and portable. So are some
"instant" foods, such as macaroni, scalloped potatoes, packaged soups, hot and cold cereals, pancake and muffin mixes, grains and raisins. Fresh vegetables and fruits are heavy, but dehydrate well and at a lower cost than buying them freeze-dried.
Review the menu with your family. Add and subtract items according to taste
preferences and whether you can efficiently prepare the meal at trailside. Think "one pan" when planning. Spaghetti, goulash and stew are all simple to prepare and easy to pack in. Also include your favorite spices and seasonings.
Fresh meat and dairy products are heavy and spoil quickly. Bear the weight and treat yourself the first day out, or buy freeze-dried meals containing these foods or
dehydrate them before going. Because of their high fat contents, these foods are the most difficult to dehydrate and store. In general, handle as little as possible, dry quickly and use within six months.
To rehydrate foods on the trail, carry wide-mouthed screw-top containers. That way
you can "prep" your dinner as you hike during the day. Camp Trails makes a complete line of backpacks to fit all family members, and most models have built-in bottle holders for these containers and water bottles.
Cooking supplies should be kept to a minimum: one set of silverware per hiker, one
backpack stove, extra fuel, backpack pots and pan nest, small whisk, one plate, bowl and cup per hiker and dish cleaning accessories. The Camp Trails Paragon pack has a convenient "kitchen sink" pocket on the front that houses all these items and makes them easy to access.
With a little planning, the meals on a family backpacking trip can be as tasty as the
meals at home.
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