INGREDIENTS

INSTRUCTIONS

INTRO: Hiking is a great way to celebrate summer. However, without the
proper nutrients and lots of liquids, a beautiful day in the mountains can
turn into a nightmare. Planning the proper food and drink for your trek is
just as important as planning your hiking route.
Nancy Clark, M.S., R.D., offers these helpful knapsack nutrition tips for
your next outdoor adventure:
Before you step out of your house in the morning, eat a hearty breakfast
that includes high-fiber carbohydrates (whole grain cereal, fruit, whole
grain bread, buckwheat pancakes) and lean protein (milk, low-fat turkey
sausage, eggs, cottage cheese). This will fill your tank before you set off
on your journey.
Once you are out on the trail, listen to your body and stay one step ahead
of its needs. Eat before you are hungry and drink before you are thirsty.
Have a snack every hour or so, take time to stop for lunch, and drink water
at least every 10 to 20 minutes. Your body is slow to report impending
dehydration and fatigue, so stay one step ahead of the game.
So, what do you pack in your sack for lunch and snacks? Clark offers the
following suggestions:
Liquids -- water, juice, or sports drinks. NEVER soda or alcoholic
beverages as they actually rob your body of nutrients instead of
replenishing them.
Sweets -- cookies (high carbohydrate ones like oatmeal raisin) or graham
crackers in case you feel yourself "crashing" and need a quick energy burst
(Be sure to follow sweets with a well-balanced snack to stabilize blood
sugar.)
Lunch Foods -- sandwiches (peanut butter, hummus with veggies, cream cheese
and jelly, roasted veggies with mozzarella), spaghetti, low-fat
macaroni-and-cheese, sunflower seeds, peanut butter, canned tuna or
chicken, cheese, or baked beans.
Fruits -- fresh fruit, especially apples, oranges, and bananas as well as
dried fruit like figs, raisins, dates, or apricots.
Breads -- bagels, crackers, pretzels, or tortillas (aim for the ones with
the highest fiber content to control blood sugar)
Also, when hiking with kids, it is doubly important that they stay
hydrated. Take along some fruit juice boxes or thermoses of water to keep
them satisfied. Remember to fuel your body before you set out on a hike and
keep it fueled all day long. Otherwise you're bound to miss the beauty of
nature you set out to find.
ref - http://www.gogirlmag.com/backiss/backiss18.5/news_nutrition.htm
mc/kitpath@earthlink.net
Recipe by: Nutrition News by Rebecca Boger, Go Girl Magazine
Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on May 08,
1999, converted by MM_Buster v2.0l.

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