Healthy hiking treats - Quincy Herald-Whig | Illinois & Missouri News, Sports

By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth

Content provided by
 

Flowers are blooming, birds are singing and mountain trails are calling. Warmer weather seems to invite outdoor trekking.

Staying properly fueled is an important part of any exercise, so don't leave without loading some snacks and drinks in your backpack. It's unlikely you will pass any supermarkets or convenience stores on your outdoor adventure.

Nutrition on the go

You'll want to pack foods that are light and won't take up much room in your pack. A soft, insulated lightweight lunch bag works well to keep cold foods cold.

Bring a variety of snacks that offer wholesome carbs, lean proteins and healthy fats. Combining all three nutrients will keep your energy up, your muscles fueled and your stomach happy.

Check out the following ideas for some easy, nutritious suggestions. Happy trails!

High carbohydrate

• Granola bars are easy to carry and pack. Look for brands with fewer than 10 grams of sugar and at least a couple grams of fiber per bar.
• Fresh fruit is good on a day trip. Apples, oranges and firm peaches or plums travel well. Or put fresh firm grapes or cherries in plastic bags.
• Veggies such as carrots or celery sticks can be packed in small plastic recloseable bags.
• Crackers, preferably whole-grain, are great vehicles for cheese, tuna or peanut butter.
• Pretzels, mini rice cakes and tortilla chips are a good combo of crunch and salt - and lightweight, too.
• Whole-grain breads or pitas can be paired with hummus, peanut butter or cheese.

Healthy fats

• Peanut butter combines protein and fat and is perfect in a sandwich with jelly or sliced banana.
• Nuts and seeds are delicious alone or combined in a trail mix with dried fruit. Use plain roasted almonds, cashews, walnuts, sunflower or pumpkin seeds.
• Shredded coconut can be added to trail mixes.
• Trail mix can be homemade or purchased. It usually combines dried fruit and nuts, with a little chocolate added in sometimes!

 High protein

• Beans (bean dip or hummus) can be packed in small plastic containers and used on pita or crackers.
• Low-fat cheese, such as part-skim string cheese or individually wrapped low-fat cheddar, serve as a good fat and protein source. It can be eaten alone, or used on crackers or pita/bread.
• Hard-boiled eggs are little bundles of pure protein that travel well.
• Nuts in trail mix provide a source of protein, fat and fiber.
• Tuna in pouches (versus cans) can be opened easily on the trail and placed in pita or on crackers.

Avoid snacks that have empty calories with little or no nutritional value, such as potato chips or candy bars. And though you might get a quick pick-me-up, sugary snacks can cause a drop in blood sugar, especially when exercising. Look to enjoy a small sweet treat after your belly has already been filled with a wholesome meal or snack.

Stay hydrated

Finally, pay strict attention to your fluid needs. Hiking, especially in hot weather, can be dangerous if you are not properly hydrated. Try to drink at least a cup of liquid every 30 minutes or more as needed. Water is your best bet, though some kids may want a sports drink or a juice pack. Try to avoid sugary drinks such as sodas, lemonade and sweetened ice teas.

View the original Healthy hiking treats article on myOptumHealth.com 

SOURCES:

• American Hiking Society. Suggested trail foods and snacks. Accessed: 05/18/2009

• Appalachian Trail Conservancy. Food, water, and sanitation. Accessed: 05/18/2009