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M e n u P l a n n i n g

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.

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.

Where do calories come from?

• Carbohydrates

• Fats

• Proteins

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

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

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

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

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

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

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.

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

Snow Kitchens

• Easier cooking.

• Big enough for counter space, food preparation, etc.

• Near water source.

• Protected from the wind.