Nutritious foods and outdoor adventures
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EmailUse these easy tips to have a nourishing, safe and fun food experience when exploring nature.
Camping, backpacking, and hiking are great ways to get outside and enjoy a few outdoor activities Michigan has to offer. Common meals when preparing to go camping tend to include hot dogs, hamburgers, chips, soft drinks and s'mores. While these are tasty treats, they can have more fat, added sugar, and salt. Eating nutrient-dense foods while camping or hiking may seem tricky, but it doesn’t have to be difficult. Our bodies generally burn more calories when hiking and camping so it’s important to eat nutrient-rich foods to maintain energy levels.
Here are some easy tips to follow to have a nourishing and safe food experience while outdoors:
Hygiene
- Wash hands and surfaces often. Use hand sanitizer, with at least 60% alcohol, if clean water is not available.
- Clean hands after going to the bathroom, before preparing food and prior to eating food.
Hydrate
- Pack plenty of water. Engaging in physical activities during hot weather, such as biking, hiking and swimming, increases the amount of water your body needs. It is essential to stay hydrated especially when engaging in more intense activities. How much water you need depends on several factors such as level of exertion, overall health and the type of environment you live in.
Food safety
- Keep your food safe by packing food in tight, waterproof bags or containers. Separate raw foods from cooked foods to avoid cross contamination. Depending on where your adventures take you, think about the critters you may encounter along the way. Store food in canisters or containers that will protect it from chipmunks, squirrels, mice and bears.
- Cook food to proper temperatures. Use a food thermometer to be sure cooked food has reached a safe internal temperature.
- Promptly refrigerate cooked foods and keep them at 40 degrees Fahrenheit or below. If you do not have a refrigerator, pack perishable food such as meat or dairy with plenty of ice or icepacks in a well-insulated cooler. Perishable food cannot be kept out in hot weather (90 degrees Fahrenheit or higher) for more than one hour; in temperatures under 90 degrees Fahrenheit, perishable items should not be kept out for more than two hours.
Make a food plan
- Bring snacks. Non-perishable foods like trail mix, granola bars, dried fruit and shelf-stable proteins such as jerky or nuts, are easy to pack and don’t require refrigeration. These chocolate cherry energy bites would also make a great addition.
- For a multi-day hike, make a meal plan. Think about how many meals you’ll need to prepare for and how to use the same food in different ways. Include some of the easier to carry foods mentioned previously. Other recommended foods for longer adventures should feature protein, fat and carbohydrates – three macronutrients our bodies need to build and sustain energy. Most grocery stores have many options for pre-packaged, shelf-stable meals. Otherwise, consider preparing your own. Dehydrating fruits, vegetables, and meats can safely be done at home.
Meal examples
- Pair a ready-made, shelf-stable tuna salad pouch from the grocery store with a whole grain wrap
- Oatmeal with dried fruit and powdered milk or hot water, topped with nuts
- Dry bean soup mix with hot water
- Bean burrito using pre-seasoned and/or pre-packed beans, rehydrated tomatoes, and a whole grain wrap
- Whole grain rice with jerky
- Pancakes made from a mix with dried fruit
- Cheese, whole grain crackers, and a shelf-stable chicken pouch
- Dehydrated hummus on a whole grain wrap or in a whole grain pita with rehydrated vegetables
Following these tips will help ensure your latest outdoor adventure is full of memories and that your body is full of healthy nutrient-packed foods to keep you going. For more recipes ideas, visit MyPlate Kitchen or MI Health Matters.
