What food to pack for a 3 day hike?

2. It's Essential to Stay Hydrated Trail mix. Nuts, seeds, nut-based bars or nut butter packs. Fresh, whole fruit that doesn't require refrigeration such as apples, bananas and oranges. Dried or freeze-dried fruits and veggies. Energy bars, chews or gels. Granola or granola bars. Ready-made tuna salad pouches. More items... •

eatright.org - 5 Food Tips for Camping and Hiking - Academy of Nutrition and Dietetics

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Do you have hiking or camping on your agenda? Mapping out your wilderness nutrition needs is important: There's plenty to consider besides simply grabbing an energy bar or a bottle of water. Follow these tips to ensure you have a nourishing and safe food experience on your next outdoor adventure.

1. Have a Plan

Your food and water needs are generally higher than usual on activity-based excursions. Pay extra special attention to packing plenty of fluids for hot weather adventures. Some other key considerations before your hiking or camping trip include:

Length of the trip

What foods and beverages you'll carry

How you'll eat and drink

If bringing a cooler is an option

What food-related tools you'll need

2. It's Essential to Stay Hydrated

Pre-hydrate by drinking at least 4 cups of water before a hike so you have less to carry. Then, a good rule of thumb is to plan for about 2 cups of fluid for every hour of hiking. Make sure you can bring or access clean drinking water during your hike.

3. For a Hike or Day Trip...

You can pack perishable foods, such as sandwiches, just be sure you have a cold source (such as an ice pack) to keep foods properly chilled to below 40°F. The more you stash in a backpack, the harder it is to hike, so opt mainly for non-perishable foods that are relatively lightweight and nutrient dense, such as:

Trail mix

Nuts, seeds, nut-based bars or nut butter packs

Fresh, whole fruit that doesn’t require refrigeration such as apples, bananas and oranges

Dried or freeze-dried fruits and veggies

Energy bars, chews or gels

Granola or granola bars

Whole-grain tortillas

Shelf-stable, dried jerky, such as poultry, salmon or meat jerky

4. For Camping or Multi-Day Trips...

It's a little more challenging to pack food for days at a time. The first day you'll be able to eat perishable foods if you have a cooler; but after that, map out your meals so you'll have what you enjoy and need. Otherwise, include any of these shelf-stable, easily-packed basics to sustain you:

Easy-to-carry foods mentioned above

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Fruit or vegetable puree in squeezable pouches (such as applesauce)

Poultry or fish pouches, or canned fish, poultry or meat in individual or regular servings

Individual packets of mayo, mustard, taco sauce and/or soy sauce

Whole-grain pasta, couscous, rice mix, pancake mix, hot cereal, dried soups and dehydrated foods (if you have the ability to boil drinkable water)

Marshmallows — for a campfire dessert, of course

Bottled water, and possibly powdered beverage mixes

5. Don't Forget Proper Food Safety Practices

Always follow good food safety practices — from packing to plating. Remember that perishable food cannot be kept out in hot weather (90°F or higher) for more than one hour; in mild weather for more than two hours. Otherwise, these foods become unsafe to eat and should be thrown out. Bring these food safety essentials:

Disposable wipes, hand sanitizer or biodegradable soap

Bowls and plates

Kettle or cooking pot

Eating and cooking utensils

Can opener

Ice packs, if applicable

Trash bags

Portable water filters or water purification tablets

Thermometers for cooler and cooked meat, if applicable

And follow these food safety rules:

Wash hands often. This includes before and after eating. If you’re unable to wash your hands, a hand sanitizer with at least 60% alcohol may help reduce bacteria and germs. Keep raw meats and ready-to-eat foods separate. Use extra plates that you've packed — one for raw and one for prepared foods. Cook to proper temperatures. Use a food thermometer to be sure cooked food has reached a safe internal temperature. When possible, refrigerate promptly below 40°F. Of course, if you don't have a fridge, pack perishable food, including meat or poultry, with plenty of ice or ice packs in a well-insulated cooler to keep the temperature below 40°F. Store leftovers in small, clean covered containers in the cooler only if it still has ice. And keep the cooler in as cool a place as possible.

Now, go take a hike!

eatright.org - 5 Food Tips for Camping and Hiking - Academy of Nutrition and Dietetics

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