Plan your mountain hiking menu: What do you need to think about?

Going mountain hiking requires careful planning, and food is one of the most important parts to consider. A good mountain hiking menu should not only provide enough energy for long days, but also be light to carry, easy to cook and durable in varying weather conditions. In this blog post, you will get tips on how to plan your menu for the mountain hike, so that you can focus on enjoying nature.

1. Balance energy and weight

When planning your mountain hiking menu, it is important to find a balance between energy density and weight. You want to carry as little as possible, but still have enough energy to cope with long and demanding days. Focus on foods that are high in calories, but low in weight.

• Tip: Invest in energy-rich foods such as nuts, freeze-dried food, dried fruit and energy bars. These provide a lot of energy per gram and take up little space in the backpack.

2. Consider the nutritional content

To stay alert and strong during the hike, you need a varied diet that contains the right balance of carbohydrates, proteins and fats. Carbohydrates provide quick energy, while protein and fat contribute to long-term satiety and endurance.

• Tip: Plan each meal to include a good mix of all three nutrients. Breakfast can consist of oatmeal with nuts and dried fruit, lunch can be crisp bread with mackerel in tomato sauce, and dinner can be a freeze-dried stew with meat and vegetables.

3. Plan the meals for easy preparation

On the mountain, you don't want to spend too much time cooking. Therefore, it is good to choose meals that are easy to prepare and that require minimal equipment. Freeze-dried foods, instant noodles, and instant cooked rice are all good options that only require hot water.

• Tip: Prepare the meals at home by portioning out the ingredients in small bags. This saves time and makes it easy to just add water and start eating.

4. Consider durability and storage

When you are out on a long hike, it is important that the food stays fresh. Choose foods that do not require refrigeration and have a long shelf life. Avoid fresh products that can easily go bad, and invest instead in dried and canned foods.

• Tip: Pack food in resealable bags and store in waterproof bags in your backpack to protect against moisture. Also, make sure to store the food in a safe way to avoid it becoming accessible to animals.

5. Calculate the right amount of food

A common challenge is bringing too much or too little food. To avoid this, calculate how much energy you need per day and plan your meals accordingly. Keep in mind that you will burn more energy than usual due to the physical activity.

• Tip: As a guideline, you can aim to bring around 2,500-3,500 calories per day depending on your body weight and how intense the hike is. It can be good to have some extra snacks with you as security if the energy requirement should be higher than estimated.

Conclusion:

Planning the food for the mountain hike is crucial to having a safe and enjoyable experience. By balancing energy and weight, thinking about nutritional content, choosing easy-to-cook meals, and ensuring durability and proper storage, you'll be well prepared to take on the mountains. With the right planning, you can focus on the adventure and enjoying nature, instead of worrying about what to eat.