Download - Menu Planning
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M e n u P l a n n i n g
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Nutrition in Winter
Increased Calorie needs:
• Extra weight due to:• Clothes• Food• Gear
• Cold makes the body run hotter
Food effects moral – good food and plenty of it makes for happier campers.
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Food serves 3 Functions
• Fueling the furnace: energy & heat
• Keeping the body put together – maintenance of body tissues
• Regulating body processes
Calories = the amount of energy in the food you eat.
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Where do calories come from?
• Carbohydrates
• Fats
• Proteins
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Carbohydrates
• Main energy source• 4 calories/gram• Quick digestion and energy• Starches Sugars Celluloses
bread white sugar whole graincereals brown sugar nutsflour fruit seedspotatoes milk vegetables
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Fats
• Highest source of energy • 9 calories/gram• Long lasting• Source of many vitamins• Are from animal & vegetable sources:
• Nuts, cheese, eggs, meat fats, margarine
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Proteins
• Most common substance other than water.
• Body repair and growth• Back up energy source• 4 calories/gram• Sources are: Meat, fish, cheese, milk,
nuts, and grains
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Provisioning
• Each of the 3 types can produce energy but the time required for conversion varies
• Time to burn:• Carbohydrates & sugars -> Proteins -
> Fats
Percentage Winter diet
Food Type Nickname
Rate of use
40 to 50 %
Simple sugars &
Kindling Released quickly
Complex Carbs
Sticks Released quickly
30 to 40 %
Fats Logs Released very slowly
20% Proteins Logs Released slowly
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Caloric Requirements
• Caloric requirements increase in the winter due to the energy needed to keep the body warm.
Activity Caloric Requirement (kg-cal/day)
Basal Metabolism 1500 calories
Sedentary occupation 2,500 – 3,000 calories
Three season backpacking
3,500 – 4,000 calories
Winter backpacking 4,500 – 5,000+ calories
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Breakfast
Moderate energy, some fat.
Options could include:
• Hot Cereals – oat, wheat, rice, corn, grits, etc
• Granola bar, fruit bar, cake bar
• Precooked bacon or sausage – reheat in a bag in hot water. Good source of fat and protein.
• Fruit – dried fruit/mixes, MRE applesauce
• Fruit juice – a pure fruit juice (not fruit flavored) to provide liquid, sugar for energy and Vitamin C.
• Hot Drink – Hot cocoa, tea, spiced cider
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Lunch
High carbohydrate; minimal preparation (no stove).
Items to bring:
• Hard, fortified crackers, Bagels or Hudson Bay Bread
• Spread for crackers – Peanut butter, jelly, honey, Cheese, etc
• Fruit Drink – hot or cold
• Fruit – dried fruit/mixes, raisins
• Trail snack – carried over course of day; eaten as needed.
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Dinner
Adequate calories; highest protein for overnight warmth and tissue repair.
Options to consider
• Hot main dish – one-pot meal, retort meal, or freeze-dried dinner to include a starch, sauce, and a meat.
• Crackers
• Fruit Drink – hot or cold
• Hot Drink – hot cocoa, tea, spice cider, soup
• Dessert
• Item to take to bed and eat incase you wake up cold. A “midnight snack” of sor
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Snow Kitchens
• Easier cooking.
• Big enough for counter space, food preparation, etc.
• Near water source.
• Protected from the wind.