Summer is the time for traveling and hiking. After discussing the details and choosing a route, the question of what food to take with you naturally comes up. The hiker is bad who does not think about this important part in detail, and the one who hopes that everything is tasty in the fresh air, even bread and water, is completely wrong. Of course, hiking is different, and what is suitable for a 1-2 day walk around the surrounding area can be the cause of a spoiled mood and other troubles during a multi-day mountain walk. Let's focus on a hiking trip of a small (2-5 people) group for a week with short stops. Such hiking trips are one of the best types of recreation in a beautiful mountainous area. They do not require special training and are often committed by city residents in the Crimean mountains and in the foothills of the Caucasus. It’s worth determining in advance whether this hike will be one inseparable group or just a group of singles and couples walking in the same direction and ready to split up at any moment. A lot will depend on this: the presence of a common boiler and the calculation of products individually or for the whole group. Both approaches have pros and cons. Singles have to rely only on their own strength, but there is an opportunity to choose a menu according to their tastes. Eating in a group can be much easier, but in this case there is no time for pickles.
It’s best to start with what you shouldn’t take with you on a hike. Glassware: glasses, cups, bottles and jars are best left at home. Anything that can crack, leak, or has a fragile structure, too. Metal thermoses (unless you are going to the mountains or it is not a cold season), flasks, cans, etc. Camping food should not be perishable: boiled sausage, fried chicken, boiled eggs, smoked fish, stewed or fresh, soft and juicy vegetables, ready-made salads and soft cakes.
Camping food and its quantity always depend on the place of intended rest, as well as travel time and the availability of shops or other sources of replenishment of supplies. In any case, each participant must have an “emergency reserve.” It’s good to have something “yummy” with you, which will be very useful for tea, even if the packaging is inconvenient. This could be a pack of halva, chocolate or a can of condensed milk (if you couldn’t find condensed milk in a “lightweight” soft package). The group must have equipment for autonomous cooking (dishes, gas burner or matches). Cutlery is a strictly individual item.
The quantity, and sometimes the basic composition of products for a hike, depends on its duration, complexity, type of terrain and personal preferences. As a rule, people do not go on a hike to eat a lot. Homemade food remains at home, let the thoughts of it stimulate the return and pleasantly warm the soul. Food on a hike serves to maintain strength, so that the hike is successful, and your mood and health are strengthened, and not deteriorated and weakened. Based on this, you need to choose a balanced set of products, not forgetting that you will have to bear this entire balance on your shoulders.
Carbohydrates are needed as the basis of nutrition on a hike: buckwheat, rice, corn, pearl barley or pasta (spirals are preferable - they stick together less than others). Meat on a hike is needed in small quantities. It can be dry, dried or canned meat. If you decide to treat yourself to sausage, take raw smoked sausage, sealed in vacuum packaging. Basturma and sujuk are stored for a long time and well (the taste is not for everyone). It is better to buy canned food in small tins or have one large one for each participant in the hike. Even under heavy loads, meat can be eaten only occasionally - once every 3-4 days or even less often.
It is easy for vegetarians to choose protein foods, such as legumes (mung beans, peas, soybeans, beans) in dry or cooked form. Dry foods are always preferred as they contain more nutrients. In addition to side dishes and meat, it’s a good idea to take with you dried vegetables, mushrooms, herbs, milk, nuts and dried fruits. For a quick mid-day pick-me-up, you can make some muesli. Home-made ones are preferable, since camp muesli should contain more nuts and dried fruits than cereal. Having determined the optimal composition of the products, you can add some “liberties” in the form of good black, green or herbal tea - these small pieces of comfort will come in handy in ascetic camping conditions. Take sour or mint candies - they can be useful at altitude for dizziness or nausea on the train. A small amount of honey, ginger, pepper can brighten up monotonous food, and can help with a sudden cold. You can take wine with you. (Red is preferable.) Pour it into a plastic bottle. You shouldn’t take a lot of alcohol, especially on difficult hikes. Firstly, it’s hard to carry, and secondly, water is more important.
Let's try to create an average set for one person for a week-long hike:
Buckwheat or other cereal (about 1 kg),
Meat (200 g, if dry, then 100 g),
Beans (200-300 g),
Dried vegetables and mushrooms (300 g),
Muesli (300 g),
Powdered milk (200 g),
Nuts and dried fruits (300 g),
Tea or coffee (based on needs),
Sweets (candied fruits, kozinaki, halva, lollipops, chocolate),
Spices and salt.
Water is one of the most difficult points. It is impossible to cook dry food without water, and it is difficult to carry water with you. Sources of water will need to be looked for along the way. It’s optimal to lay your routes so that you occasionally encounter springs and other sources of water (for example, villages or farmsteads). It is extremely important to plan your route taking into account water sources at large sites. Parking near a spring is considered ideal. It is most convenient to store water in 1.5-5 liter plastic bottles. If you suddenly run out of water, do not replace it with wine under any circumstances - this risks dehydration. Dehydration greatly weakens your strength - there is a strong heartbeat, weakness, and dizziness, which can be dangerous in rough terrain.
For successful and comfortable cooking, it is better to immediately determine how much food will be spent on each specific day. If you are walking a certain route, then the menu can be “linked” to parking points, taking into account the characteristics of the places. For example, if the parking lot is close to water (a spring), then you can treat yourself to soup, tea and other camping luxuries. It is convenient to pack cereals and other bulk products (except tea!) in dry and clean plastic bottles of various sizes. The smaller the volume of each container, the easier it is to distribute them inside the backpack. Other products are packaged in portions (preferably daily) in separate bags. Pack each portion in three bags nested inside each other. Strengthen the bags by wrapping them with thick, wide tape over the entire surface. At the top, write down what the product is, the quantity and the part of the route where you intend to eat it. The air in their bags must be removed. To do this, carefully pierce the air bubbles with a needle, squeeze out the remaining air, and seal the puncture site with tape. Pack onions, garlic and sausage (if it is not in a vacuum) in fabric bags.
The best cookware for camping is made of stainless steel. Don't be fooled by the low weight of aluminum cookware. Aluminum oxidizes food and releases a whole range of substances harmful to the body. Steel does not highlight anything, it is more durable and easier to clean. It’s better to take a steel spoon too. One spoon won't do the trick, and using a plastic one is inconvenient. A fork is usually a superfluous device when camping. Don't forget the knife! It's good if you have your own stainless steel mug. This is a universal utensil - a mini-kettle, a durable container for fragile small things and, in fact, a mug. A good tandem of mugs is a large metal one (500-700 ml) and a small one (200 ml) made of durable plastic.
Often there is no wood for a fire at the camp site, or it is raining, or you are walking through the territory of a nature reserve where it is prohibited to make fires. In all these cases, a gas burner will help. Nowadays the choice of burners is very large and you can always choose the best option for yourself. It’s good if cylinders from different companies fit your burner. A 300 ml gas cylinder is enough for a week.
An important rule is that camp food should not be left unattended in the parking lot. Group products in one place protected from rodents and small animals. Make sure food is well protected from rain and dew. Carefully pack food at night and hang it up if possible to protect it from small animals and insects. Save fuel! If it is possible to make a fire, make it exactly as needed for cooking. Do not cut down trees, use dry wood, and when leaving, cover the coals with earth. Try not to use pine needles and damp branches - the smoke and soot from them will stain your dishes black and permeate your food and tea with a pungent odor. Everything cooks better over charcoal than over an open flame. Products that are contraindicated in heat can be saved by leaving them overnight in a dug hole 50-70 cm deep. Cover the top of the hole to prevent warm air from entering. You can place waterproof bags of perishable food in a cold stream.
After a whole day of travel, especially if in the mountains, you often don’t have enough energy to eat, and evening dinner turns into tea drinking. If you don’t have the energy or desire to cook in the evening, you can have a good breakfast the next morning. To do this, the cereals can be soaked overnight, wrapping the container in plastic to prevent insects and curious small animals. The next morning, all you have to do is heat the pot - and the porridge is ready.
On any hike, regardless of its purpose, duration, method of transportation and number of participants, the most important items on the list of what to take on a hike will always be food and water. The issue of water is discussed in detail in the article:.But we’ll deal with the first one, that is, food, in this article.
Basic principles of nutrition
Knowing the basic principles of nutrition, you can create your own diet from the products that you have at home.
So, all products can be divided into 3 components - proteins, fats and carbohydrates.
Carbohydrates, in turn, are divided into two types - fast and slow.
Fast carbohydrates– these are products containing large amounts of sugar (glucose) and sugar itself.
Such products include candies, cookies, rolls and other “nice things” that tourists love. And no wonder. If you start to feel like you're losing energy while hiking, eat a few cookies or candy. And the energy will begin to return to you literally in 15-20 minutes. This source of energy is good because it quickly gives effect. However, the effect does not last long. Therefore, in order to have enough energy for a longer time, you need to periodically consume slow carbohydrates.
Slow carbohydrates– these are products such as rice, buckwheat, pearl barley, rolled oats, potatoes, pasta. They are the main source of energy for the body. Therefore, they should be consumed in large quantities before going on a trip. Slow carbohydrates are digested in about one and a half to two hours.
Protein food- This is primarily meat and dairy products. You should not take dairy products with you. Perhaps condensed milk, which in this case will be more related to the fast carbohydrates that I have already written about. Therefore, let's talk about meat and its purpose during the hike.
Protein serves to restore muscle fibers damaged during exercise. This is its main function. So don’t think that if you eat meat before going on a hike, you will have energy. You should eat meat in the evening. So that the body recovers faster in the morning, and you can move on with new strength. Remember, meat does not provide energy. This is the biggest misconception of all when it comes to food.
Fats– I don’t think it’s worth explaining here. Anything that is greasy to the touch is also greasy in its composition. The fat in the body of even a very thin person is enough for several days of continuous running. Therefore, there is no point in consuming additional fats during a hike; there are already plenty of them. They are still found in small quantities in many products. But there is no point in taking, for example, lard on a hike. You will fill your belly with food. But you won't get the energy you need.
Now the same thing, but only in a simpler version, in relation to meals at different times of the day.
Meals on a hike are best traditionally divided into Breakfast lunch and dinner. And also for snacks in between along the way.
Breakfast
Breakfast should be the most energy-dense of all meals. The source of energy is carbohydrates. Foods rich in carbohydrates primarily include various types of porridges, such as buckwheat, pearl barley, millet, rolled oats and others, as well as durum wheat pasta.
Therefore, your breakfast should consist of the products listed above. Tourists usually have breakfast either at home or in the camp where they spent the night. Therefore, porridge or pasta can be prepared in any form. If you don’t have much time to prepare breakfast, you can use instant cereals and pasta. Yes, I know very well their harm and low energy capacity. However, they still have enough energy to move around until lunchtime without the need for additional snacks. Therefore, I repeat, only if you do not have time to spend a long time preparing normal food from cereals or pasta, you can use the so-called “beach packages”.
Dinner
Lunch usually finds travelers on the road. There is no camp, and there is no point or time to set it up either. At most, you can use a gas burner to heat the water. But this is also only suitable for making tea or the same “beach packages”. Therefore, be sure to keep this in mind and stock up on various foods that do not require cooking for lunch. This could be sandwiches, canned food, sausage and something sweet such as chocolate, gingerbread, cookies or candy.
Dinner
Dinner can be called the most complete meal on a hike. They usually have dinner in the established camps. Therefore, there is both time and opportunity to engage in careful cooking. For dinner, it makes sense to use not only foods rich in carbohydrates, but also protein, which is obtained from meat. Therefore, for dinner you can take with you stew, sausages, chicken, etc., which will not spoil on the road if it is packaged correctly.
Snacks
This is where your goodies will be needed. Cookies, gingerbread, condensed milk with bread, dried fruits and kozinaki. Candies and other sweet treats will give you energy if your supply is completely depleted.
What food you should not take on a hike
No need to take perishable foods. Everything is obvious here. If you carry food that will not “survive” until the evening, then it is difficult to call such an act other than senseless.
No need to take foods rich in fat. For example, lard. I already talked about this in the first part of the article. Fats are not needed on a hike. Well, just for taste, if you like.
What you should pay attention to when calculating the amount of food
Availability of shops along the route.
Of course, if you periodically pass or drive past grocery stores, it makes sense to buy some of your food there rather than drag everything from home.
Number of participants in the group.
Here you need to understand that when there is a large number of you, you will cook for everyone. And, therefore, it is easier to scatter the food in such a way that not everyone carries a handful of porridge, but one participant has buckwheat, another has oatmeal, a third carries pasta, and a fourth carries stew.
Preferences and tastes of participants.
You never know, there will be vegetarians or people with gastritis in the group. Anything can happen, and this moment must be thought through and discussed in advance.
Number of days of the trip.
The longer the hike, the more food you need. In portions, yes. For one meal, one person will need 50-100 grams of dry porridge. Since we agreed that porridge is the main source of nutrition. This means that first of all it is necessary to calculate its quantity.
Finally.
Do not take heavy bowls, boxes, glass jars or heavy metal utensils when camping. All food should be packaged in the lightest possible containers, or placed in bowls from which you will eat or in which you will heat water and cook food.
In this article, I will tell you what food to take with you on a hike, namely, how to make the most optimal food layout. Creating a grocery layout is one of the most important elements of preparing for any hiking trip. If the hike is one-day, then you don’t have to worry about food; you can easily get by with sandwiches.
But if the outing is longer, say, 3-4 days, then you should think about how to properly create a grocery list. So that the weight is low and the diet is varied and nutritious.
So, what food should you take with you on a hike?
Layout weight
In my opinion, the most optimal weight of food per person is 700-800 grams per person per day. Many survivalists set themselves a much lower weight, but here I will not focus on how you can get by on a hike without food at all. I want to talk about a layout that will not be very filling, but not very hungry either.
That is, if you go hiking for 3 days, then you will need a little more than 2 kg of food per person. Calculating the weight of the layout is very simple - you take the total weight of the products, divide by the number of “man-days” and see how many grams you get.
Features of the trek participants
Another important point that needs to be taken into account is to take into account the characteristics of the participants in the hike. Some participants may be vegetarians, some do not eat certain types of foods, others have allergies. Of course, for the sake of one participant, it can be quite difficult to redo the entire layout, but this must be done so as not to complicate the already difficult psychological situation during a difficult hike.
Diet variety
In order not to eat the same food every day, which really gets boring, the layout should be varied. Today we ate one thing, tomorrow we ate something else, believe me, it’s much more interesting and tastier. It is very important not to forget all sorts of little things, such as salt, various “nice things” for dinner, coffee for breakfast, spices. This will add great variety to your layout and keep your team happy. Otherwise, it will turn out that on the third day of the hike you will not get any pleasure from food, so do not forget about the variety of your diet.
Basic product layout
I would like to offer you my own version of the layout, which you can take note of or use as a basic one. It is designed for 10 participants on a 4-day trek. As you can see, the weight of the products is 687 grams per person per day or 2 kg 470 grams for all 4 days for each person. The menu is varied and new every day. There is breakfast, lunch and dinner.
Here is a list of foods that are consumed daily. This includes sugar, salt, tea, coffee, mayonnaise, all kinds of sweets and spices.
Complete list of products for the trip
Here is a complete list of products that you need to take with you on a hike. This is just my basic set (weight is indicated in grams), if you wish, you can remove something or add something of your own. I completely removed canned goods from this layout and replaced them with freeze-dried meat. As a result, the weight of the layout became less, and it was cheaper in terms of money. But you can still take canned food, both fish and meat. Each participant can add something of their own to this basic set of products and take with them what they like.
Well, that's basically all I wanted to say. After the products have been purchased, they should be distributed among the participants and placed in backpacks. It would be nice if one of the participants in the hike played the role of a supply manager and controlled food consumption. I wish you all a successful trip, if you have your own thoughts about the grocery layout, leave your suggestions in the comments.
You can also watch an online video on the topic “Food on a hike - what to take with you on a hike”; experienced tourists will show you how to create a grocery layout and you will find out what other products you can take with you on a hike.
The main essence of tourism is to get more, go further away and eat everything there.
But, as they say, there is some truth in every thing. AND food on a hike is really responsible for a significant part of the positive emotions for which tourists go to distant places. But a normal hike is not going on a picnic outside the city - this is a serious event in which it is very easy to screw up. And it’s especially easy to do this with supplies and products.
Probably every tourist has had a story in their life when either the food spoiled or ran out too quickly, or something went wrong during the preparation stage, but as a result they had to tighten their belts more. And every tourist probably has his own trick that allows him to avoid similar situations in the future. And we’ll talk about some of these methods today.
How to make something out of nothing
Any tourist knows that his main enemy is the weight of his backpack. Therefore, the composition of products is carefully calculated and limited. And first of all this. Fortunately, there are options that allow you to slightly diversify your camping menu. If, for example, you had canned fish, then you need to put a little semolina in the jar from under it. In 6 hours it will be able to absorb the fishy smell and easily pass for “caviar”, which can then be spread on bread - just right for food on a hike. If you have instant noodles (and you most likely will), then you need to chop them, add 2 chopped cloves of garlic and a third of a pack of mayonnaise, and then leave them to “infuse” overnight. The result will be something that is very reminiscent of processed cheese, but spicy.
How to make bread
Carrying loaves of bread with you on a hike is not a good idea. They take up a lot of space and become victims of mold fungi. Therefore, it is better to make bread right on the spot. Some people tried making dough from ground and soaked vermicelli - in principle, the result is edible, but it’s not the best food on a hike. It is much easier to take flour with you and start making bread at a rest stop.
The option is as follows: flour, yeast and water are mixed in a pot (or mug). 200 grams of dough, a teaspoon of yeast (contents of the sachet, add to dry flour) and 100 grams of water. It should have a slightly viscous consistency. The dough will be as simple as possible, but no less tasty. Next, we take a thick stick, plan it at one end (until smooth) and begin to wind the dough onto it. Some people advise wrapping the stick in foil - that's also an option. The main problem is to make the layer not too thick - otherwise the inside will turn out damp, while the outside will already burn. But this requires a little experimentation. After that, we simply fry the dough over a fire, like a shish kebab on a skewer, turning it over periodically. As for food on a hike, the method is excellent, since the volume of flour is many times less than the volume of bread obtained from it.
How to speed up saturation
The human body always strives to eat enough for future use, so the feeling of fullness appears only some time after the required amount of food has been consumed. But there are also ways to speed up this offensive. The first option is to increase the amount you consume food on a hike. That is, we make the porridge and soup more liquid, and add some kind of improvised side dish to the meat and other things. The stomach begins to mechanically stretch from this, and the receptors send a signal that “that’s enough.” You can also dilute a little cereal in the soup - this will make it thicker and more nutritious, which will also affect the rate of saturation. The second way is to add fat (oil) to food, as it helps you feel full faster.
How to make scrambled eggs
In general, taking eggs on a hike is not a very good idea. This product is too fragile. But if you decide to show off, then why not. Just don’t forget to lubricate the shell with wax - this will extend the shelf life three times. But there is another problem - what to do with them later? The only logical option is to cook, since few people take frying pans with them on a hike. Excess weight. But, as it turns out, you can fry eggs. For this we need foil (it weighs little, we always take it on hikes) and a small spear (any thick forked branch). We wrap the forked part with several (3-4) layers of foil and make a small depression in it so that the whole structure resembles a spoon. Pour the broken egg into the hole, hold it by the long handle and calmly fry it over the fire.
Sweet
Sweets contain easily digestible carbohydrates, which are very useful for tourists. Another thing is that it’s impossible to take all kinds of cakes with you somewhere, and condensed milk with toffee gets boring very quickly. Therefore, we came up with the following recipe: take 200 grams of toffee, 150 grams of condensed milk and 100 grams of butter. Heat all this until melted, cool slightly, mix and pour onto a pack of corn sticks. The result is a light and tasty thing that can be easily packed anywhere, can be stored perfectly even in the heat and, in general, is an excellent option for food on a hike.
Ask an experienced food manager what to take on a hike and you will receive in response numbers, calculations, formulas... Understanding this is not always easy, but of course it is necessary to do this if you are planning skiing, mountain or long hiking trips. A 2-4 day trip to nature allows you to handle the layout freely and adhere to general recommendations.
General principles of nutrition on a hike
The human body needs a continuous supply of substances such as lipids, fast and slow carbohydrates, proteins, essential vitamins (primarily C and E) and microelements. The difficulty of compiling a hiking diet is that all these elements must be ingested by the tourist in a certain ratio, and some at a certain time. The easiest way to start unwinding the knot is with carbohydrates:- On a hike you need both fast and slow ones, i.e. porridge and sweets (option - sweet dried fruits, like raisins, dried apricots).
- Quick ones are needed primarily in case of short-term heavy loads or severe heat loss (you get wet and can’t change clothes right away).
- What food should you take on a hike if not oatmeal? Oatmeal contains both types of carbohydrates and is a traditional tourist breakfast.
- Other cereals contain more slow carbohydrates, take longer to cook, and are digested more slowly. Therefore, they are often eaten for lunch and dinner.
- At one time a person eats 65-70 grams. porridge, if there is something else in this porridge (for example, meat). Oatmeal - depending on the amount of dried fruits added.
This does not affect the number of calories, but fast-cooking Hercules, due to preliminary heat treatment, contains fewer nutrients. It is better to take Hercules porridge of the “Extra” class, i.e. requiring cooking rather than brewing. The worst option is muesli.
The most accessible dried fruit is dried apricots.
Pasta also contains a lot of carbohydrates, but their predominance in the menu is not encouraged. Pasta contains much less nutrients compared to porridge. The normal ratio of microelements can only be found in hard, expensive paste, which cannot always be found in the store.
Protein foods should not be consumed separately: after exercise, the body will try to extract calories from proteins, which is not very beneficial, given that proteins are needed for muscle recovery. The ideal option is proteins in the lunch portion. Dinner is less suitable for this, but in the evening portion they also serve the function of slowing down the absorption of food: if you eat empty porridge for dinner, you can wake up hungry at night.
You don’t have to worry about fats on a small trip, but if your weight allows, it’s worth including butter (vegetable, butter, whatever you like) in the list at the rate of 40-50 grams per day per tourist. You can do more if there is no other source of omega-3.
Vitamins C and E are needed by the body during exercise.
Creating a layout
In any case, you should strive to maintain variety in your diet, even during short trips. By including more different foods in your diet, you will most likely meet the body’s minimum needs for vitamins and microelements. If, when thinking about what food you can take on a hike, you divide the protein part into cheese, meat, sausage, and beans, then you are on the right track. Oatmeal plus dried fruits is always better; various dried fruits (prunes, nuts, dried apricots) are better than just raisins, etc.
Those. When creating a plan for a hike, you need to start from cereals and pasta calculated according to the standard (a specific number of meals). Then you need to add a protein part to the menu, trying to include different foods (amino acids), and diversify your morning meal with something not too heavy, but healthy. Add sweets. Separately store fast carbohydrates for emergencies.
Milk affects the amount of protein and fat in porridge.
Specific Products
For some reason, bread is often taken on hikes, and even on very significant hikes. This example clearly shows that not everyone calculates the weight of their backpack before setting out on a route. Active tourism assumes that there will be no heavy (by weight) products in your backpack. Bread contains a lot of water, which makes no sense to carry. So you need to take it only in dry form: biscuits, crackers. The daily norm for homemade crackers is 100-200 g. in a day.
It is impossible to say for sure how much puffed bread you need to take, since the figures given by manufacturers are for the most part extremely suspicious. On the other hand, bread is a product created for tourism. They contain a lot of calories, but you should focus on your feelings first of all.
Stew. If you're not too lazy to drag it - OK. But it is more correct, of course, to include it in camp food: in fact, it is cheaper, more natural and lighter than stewed meat of unknown origin. However, there are still camels in nature that are ready to carry stewed meat even in glass jars, so the product, apparently, has not yet outlived its usefulness.
Canned food is the enemy of your knees. It’s crazy to carry around cereals, canned cereals, ready-made breakfasts, etc.
Cheese can be taken on a hike, but it is also a fairly heavy food due to its water content. Because of this, it is better to focus on hard (dry) varieties, which last longer and contain more protein. You can further diversify the protein part using egg powder and milk powder.
Dried vegetables are a very useful item. You can prepare it at home, or you can buy it in the store. The variety of sublimates in modern tourist and even fishing stores is such that the question of what food to take on a hike immediately disappears. Ordinary, raw vegetables can be loaded into a backpack only if you are going to raft and not walk (or worse, climb a pass). The worst thing you can think of is to carry cucumbers, tomatoes, etc. You can take potatoes for friendly gatherings around the fire - nothing more. If you love starch, you can replace it with potato flakes.
Nuts contain a huge amount of energy. The most affordable option is kazinak (halva) and peanuts.
Garlic and other food spices do not fall into the category of forbidden vegetables. Spices are paints for black and white paintings, which can often be seen on tourist menus. It is spices, and not mayonnaise (too heavy and harmful) or ketchup, that is what you can take on a hike without unnecessary load.
The same principle should be followed for sweets. Condensed milk is worse than chocolate due to weight. And sweets are better than chocolate, since they are already packaged (it’s harder to eat them all at once). For example, on a one-day hike, you can take the following food list:
- Rusks - 200 gr.
- Cereals (lentils, rice, buckwheat, for masochists - pearl barley or peas) - 140 gr.
- Oatmeal - 50 gr.
- Dried apricots + raisins (prunes) - 40 gr.
- Nuts - 10 gr.
- Dried vegetables for soup (concentrates) without meat - 30-40 g.
- Meat - 60-80 gr.
- Cheese - 40 gr.
- Powdered milk - 40 gr.
- Sugar - 100 gr.
- Chocolate (candy) - 50 gr.
- Salt - 40 gr.
