Nutrition on the hike

Smart ideas for eating in nature. When we travel or are in some activity in nature, good and healthy food is a problem. Many choose bad solutions such as chocolates and fast food. Below I will suggest smart solutions, economical options and very tasty ideas for mountain food. Preparing meals before we start takes us out of the difficult situation of looking for solutions what to eat when we are on a path, Preparing meals at home, in addition to avoiding all the fuss on the path, will give us a better choice in terms of the meals we will make by making them nutritious, light and will take up very little space in your backpack. What foods consist of The minerals found in dairy and meat The vitamins that we will find in fruits, vegetables and nuts. Fiber. Proteins are essential for the proper functioning of the body. Foods rich in protein are: dairy products, meat, eggs, nuts and legumes. From carbohydrates that offer immediate energy to the body. Carbohydrate foods are: whole grain bread, fruits, legumes, milk. Fats are the body’s main source of energy, but it takes time to be able to exploit them. Sources of fat intake are: various oils, nuts and cheese. Rules What you should pay attention to To occupy a little volume. Low weight Provide high energy Pack them yourself with Ziploc or in glass jars. The quantity we will need. Separation of meals It is very basic to organize your meals and separate them in advance for breakfast, lunch and dinner (there are separating waterproof cases with different colors on the market so you can distinguish them without looking for them).

Breakfast As is well known, breakfast is the most important meal of the day, so what better way to start your day than a full of protein and delicious meal.

Dried fruits (apples, bananas, apricots, cranberries, raisins, plums) – delicious, healthy and light Nuts such as almonds, cashews, walnuts, hazelnuts, sunflower seeds, a handful of nuts for breakfast are a must. Oat flakes – a great way to get your body the necessary proteins and carbohydrates Breakfast drinks such as cocoa, coffee, and tea are a great choice. Peanut butter, almond butter and honey are also an option that is not missing in any of my excursions. Oatmeal, zea and carob nuts are also a very good solution. Eggs (don’t forget this superfood that makes for everything)

Lunch time is usually not suitable for cooking but for a stop. That’s why I think the best option in this case is homemade energy bars, which are an excellent source of energy. An easy solution to make a homemade bar is the following recipe y100 grams peanut butter 50 grams dates (unsweetened) 200 grams of oats 100 grams of whole grains 2 tablespoons honey 100 grams of almonds 100 grams of hazelnut 100 grams of walnuts 100 grams of dark chocolate 100 grams of cranberries 1/2 tablespoons cinnamon 2 tablespoons olive oil 2 tablespoons chia 2 tablespoons ground flaxseed oil

Melt the chocolate in the microwave, add the honey and reheat for a while and add the rest of the ingredients. Place a large piece of plastic wrap on top of a baking pan, spread the mixture over the plastic wrap, refrigerate the baking pan to thicken for about 3-4 hours. Remove the baking pan from the refrigerator and cut into approximately equal bars.

Fresh fruits & vegetables, cucumbers and carrots, apples, bananas, oranges and even grapes offer a refreshing treat. If you are afraid that all these fruits will be mashed in your backpack, you can always make them a nice smoothie. Sesame – a product that the ancient Greeks as well as the rest of the Mediterranean peoples used in their daily diet – helps fight cholesterol, the proper functioning of the immune system, prevent cataracts and treat diabetes. Therefore, sesame-based products such as halva have equally beneficial properties.

Dinner Recharge, your dinner should be nutritious and tasty (never forget this) and as healthy as possible. The choice of evening is always made with the conditions we have to face (we can cook, we have time, etc.) I personally prepare them in advance (I cook them at home) because I usually do not know if I will have time when I stop and will be willing to cook, let alone that pots are an extra burden.

The options Lens the divine. Couscous with vegetables Risotto with mushrooms Spaghetti with minced meat (the classic ) Chicken nuggets Cauliflower with broccoli and chicken fillet

Good and common choices for complex carbohydrates are oats and breakfast cereals, whole grain bread, brown rice, whole grain pasta and potatoes or sweet potatoes.

And do not forget to have with you water necessary for regular hydration during the hike. If it’s a particularly hot day, it’s a good solution to use an isotonic drink to replenish electrolytes