Meal Planning for Camping

 

Good nutrition and hydration (drinking plenty of fluids) are necessary for any outdoor activity. A well-nourished camper is more apt to be healthy, energetic, and strong. She will be more eager to participate in program activities. Sufficient food for every person is essential.


Everyone included in an outing should take part in planning menus. Start with simple meals – ones that are nutritious but easy in preparation and clean-up. Considerations include the following:

  • Level of physical activity planned; sizes of appetites
  • Weather expected – more calories needed for cold weather
  • Sources of food – grocery store to specialty freeze-dried products
  • Food preferences – likes, dislikes, allergies, religious or other restrictions
  • Method and space for transporting food
  • Available refrigeration
  • Nutritionally balanced menus
  • Food budget
  • Facilities for food preparation
  • Time to experiment with different foods and types of preparation

Let the girls use the food pyramid as a guide to plan nutritional meals. Principles include eating more fruits, vegetables, and whole grains; reducing intake of saturated fat, trans fat, cholesterol; limiting sweets and salt; controlling portion sizes and number of calories consumed. Remember: No single food group provides all nutrients your body needs.


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A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for:


  • Orange – grains
  • Green – vegetables
  • Red – fruits
  • Yellow – fats and oils
  • Blue – milk and dairy products
  • Purple – meat, beans, fish, and nuts


Energy supplied by food is measured in calories. Calories are best obtained by eating a balanced variety of foods containing carbohydrates, fats, and proteins. Be sure to include high-energy snacks such as dried fruit, nuts, cheese, and chocolate.


Drinking adequate amounts of fluids is vitally important. In order to stay well hydrated, each person should drink water with every meal and also frequently throughout the day. Drink water even when not thirsty. Avoid drinks such as colas, tea, and coffee, which act as diuretics.


Girls should be sure that all menus are balanced: main dish, vegetables, fruit, bread, beverage, dessert (lunch & supper, optional)




Let's Review:

1)  True  False  Only adults should plan meals for camping trips and other outdoor activities.
2)  True  False  Likes and dislikes should be considered when planning menus.
3)  True  False  It is OK to disregard balanced meals when camping; girls can "catch up" when they return home.
4)  True  False  Weather conditions should be considered when planning food for an outing.
5)  True  False  Using a food pyramid can help you plan nutritional meals.
6)  True  False  Chocolate is the only high-energy snack.
7)  True  False  Drink water even if you are not thirsty.
8)  True  False  Colas, tea, and coffee are the best beverages during outdoor activities.
 

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