Sample food ideas
Wholegrain sandwiches with tuna/egg/cheese/chicken, Peanut butter and banana sandwich, small cheese portions, sweet or savoury oat cakes, home made trail mix (salted cashews/almonds, dark chocolate, apricots and prunes), boiled eggs, oat cakes + cheese/peanut butter, peanut butter sachets, oat, seed and protein based snack bars;
From around 60-90mins into your walk, to keep energy supplies steady, drip feed taking small mouthfuls of food every 30mins (e.g. 1/4 sandwich, 1 handful of trail mix, 1/2 cereal bar).
Being prepared and planning your nutrition and hydration to take on the hill, is the best idea to make sure you have enough food and will also save you money, especially if you frequently go hiking.
It’s always worth packing some jelly sweets, gums or a chocolate bar for those ‘just in case of an emergency moments’, you get lost, weather comes in, an injury occurs or you are out for longer than expected. At these times you'll thank me for a quick energy hit or a sweet treat for that psychological boost!
If you are going for a social day on the hills you don't need to worry about meeting your exact requirements. Burning more calories ahead of the evening feast is the reward for many! Aim to eat approximately 150-200 calories per hour (e.g. large handful of trail mix, 1 cereal bar, 1/2 sandwich, 2 oat cakes + mini cheese portion).
To choose your hiking foods aim for about 50:50 carbs:fat ratio (4,5) , https://www.ncbi.nlm.nih.gov/pubmed/11579177
Now you’ve decided where you are going hiking and approximately how many calories you will need for the day, it’s time to plan your hiking menu!
#Fat rich energy foods
Nuts (cashews, macadamias, brazils, almonds), seeds, avocado, dark chocolate (75% cocoa or more), nut butters, nut butter sachets (e.g. Meridian, Pip&Nut), chorizo, mini cheese portions.
#Carb rich energy foods
Whole grain bread (rye, granary, pumpernickel), oat based cereal bars, fruit bars, oat cakes, dried fruit (prunes, apricots, dates, figs).
#Protein rich foods
Boiled eggs, jerky (salmon, chicken or beef), cheese, mini cheese portions, chorizo, Fori bars, nuts and seeds, tinned fish.