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Foods
& Cooking
How much
food and calories do we need? This is a common question for hiking or
on expeditions. Our bodies requires fuel every minute of the day for hiking,
climbing or even sleeping, when we need to maintain a hart beat, tissue
maintenance and warmth etc..
Every persons
energy and metabolic rates are deferent, and are subject to body size,
weight, health, fitness and other factors. Below is a 'common' lists of
requirements for the average individual and/or groups in the population.
Average Calories
Required in Different Conditions Per day:
1)
Outside, Mild Climate, little activity; Men 3200 kJ, Woman 2300 kJ
2) Mild Climate, 8 hours of hiking with a backpack; Men 4800 kJ, Woman
3900 kJ
3) Cold Climate with Maximum effort; Men 5500 kJ, Woman 4600 kJ
Typical Nutritional
Value of Popular Available Foods per 100g
|
Food
Type
|
Dried Meat
|
Corn
Kernel
|
Peanuts
|
Milk
Powder
|
Cheddar
Cheese
|
Soya
|
Units
|
|
Calories
|
520
|
363
|
585
|
520
|
398
|
460
|
kJ
|
|
Hydrocarbons
|
0
|
47
|
19
|
39
|
2
|
33
|
g
|
|
Fats
|
23
|
11
|
49
|
24
|
32
|
22
|
g
|
|
Protein
|
46
|
27
|
27
|
24
|
24
|
39
|
g
|
|
Biological
Value
|
75%
|
55%
|
32%
|
75%
|
75%
|
70%
|
%
|
Typical List
of Foods Hikers Can Choose From:
|
Breakfast
& Lunch
|
|
Dinner
or Main Course
|
|
Grain
Foods
|
Bread
Supplement
|
Protein
|
Spreads
|
Protein
|
Hydrocarbons
|
Vegetables
|
|
Muesli
|
Pro-Vita
|
Bacon
|
Honey
|
Mince
Meat
|
Brown
Rice
|
Beans
|
|
Huesli
|
Beskuit
|
Egg
Mix
|
Jam
|
Toppers
|
Smash
|
Mushrooms
|
|
Honey
Crunch
|
Fortibix
|
Sardines
|
Marmite
|
Soya
Mince
|
Pasta
|
Onions
|
|
ProNutro
|
|
Nuts
|
Peanut
Butter
|
Instant
Deserts
|
Vermicelli
|
Mixed
Vedge
|
| |
|
Dried
Meat
|
Cheese
|
Bully
Beef
|
Dried
Fruit
|
Peas
|
| |
|
Milk
Powder
|
|
Sardines
|
Nuts
|
Colly
Flower
|
Typical Meals
per Day with Estimated Protein, Calories and Mass:
|
Food
Type
|
Protein
(g)
|
Mass
(g)
|
Calories
(kJ)
|
|
Grain
Food + Milk Powder
|
25
|
100
|
300
|
|
Nuts
|
27
|
100
|
585
|
|
Dried
Fruit
|
6
|
100
|
300
|
|
Pro-Vita
|
4
|
100
|
100
|
|
Sugar
(4 teaspoons)
|
0
|
50
|
400
|
|
Dried
Meat or Cheese
|
23
or 12
|
50
|
200-250
|
|
Bread
Supplement
|
2-10
|
50
|
200-250
|
|
Margarine
|
-
|
45
|
300
|
|
Main
Course
|
23
|
130
|
300
|
|
Instant
Desert
|
6
|
50
|
250
|
|
Soup,
Isotonic Drinks
|
varies
|
75
|
100-300
|
|
Total:
|
99-124
|
850
|
3035-3735
|
To boost
calories and protein, milk powder can be added to breakfasts, soups, instant
deserts etc..
Various
Recipes for Outdoor Cooking:
Spaghetti
& Mince
1 cup Royco-Mince (100g)
0.5 cup Tomato Flakes (50g)
2 table spoons Onion Flakes (10g)
0.5 cup Green Pepper or Green Peas (25g)
1 table spoon sugar (5g)
1 packet Instant Tomato Soup (40g)
0.5 cup Spaghetti (50g) |
Vegetable
Pot
1 cup Royco flavored beef chunks (100g)
1 cup Mixed Dried Vegetables (100g)
1 cup Instant Smash (100g) |
Mushroom
Risotto
1 cup Royco Mince (100g)
1 cup Dried Mushrooms (20g)
1 packet Royco Mushroom Soup (55g)
0.5 cup of Brown Rice (70g) |
Green
Bean Pot
1 cup Royco Mince (100g)
1.5 cup Royco Green Beans (45g)
2 table spoons milk powder (10g)
2 table spoons Tomato Flakes (10g)
1 Block Knor Beef Stock (12g)
1 cup Instant Smash (100g)
Pinch Garlic Flakes
|
|
Pepper
Mince Pot
1 cup Mince (100g)
1 packet Pepper Soup (60g)
0.5 cup Tomato Flakes (25g)
1 cup Green Beans (45g)
0.5 cup Onions (25g)
1 tablespoon sugar (10g)
1 teaspoon chili powder
1 teaspoon ginger
0.5 cup Vermicelli (50g)
|
Curie
Mince Meat
1 cup Mince (100g)
1 packet Tomato Soup (60g)
0.5 cup Tomato Flakes (25g)
0.5 cup Onions (25g)
0.5 cup Chopped Apple& Raisons (40g)
1-2 tablespoons curie (10g)
1 tablespoon sugar (10g)
1 teaspoon ginger
1 teaspoon cinnamon
0.5 cup brown rice |
Ghoelasj
1 cup Meat Chunks (100g)
0.5 packet Oxtail Soup (60g)
1 packet Ghoelasj Mix (50g)
0.5 cup Tomato Flakes (25g)
1 cup Onions (50g)
1 cup Instant Smash (100g) |
Sweet
& Sour
1 cup Mince (100g)
0.5 cup Green Beans (25g)
0.5 cup Carrots (25g)
1 block Knor Beef Stock (10g)
1 packet Sweet & Sour Sauce/Soup (60g)
1 teaspoon sugar
1 tablespoon sherry (70g)
0.5 cup Brown Rice (70g) |
Sardine
Pot
1 packet Vegetable Soup (30g)
1 packet Tomato Sou (30g)
1 cup Brown Rice (140g)
1 Tin Sardines (200g) |
'Bully
Beef' Pot
1 Tin 'Bully Beef' (300g)
4 tablespoons Milk Powder (20g)
1-2 cups Instant Smash (100-200g) |
Vermicelli
Desert
3 Honey packets (60g)
3 tablespoons sugar (15g)
6 tablespoons margarine (90g)
1.5 cup Vermicelli, broken fine (90g)
0.5 cup almonds (40g)
0.5 teaspoon nutmeg |
Cheese
Omelet
1 cup Grated Cheese (100g)
6 tablespoons EggMix (30g)
4 tablespoons milk powder (20g)
0.5 teaspoon salt |
Packing
Your Food:
It is wise to measure and pre-pack all your food, allowing easier
access, and making sure you keep a well maintained menu. Food can be packed
in small plastic bags per meal, thrown into a pot, and just add water.
Mark your breakfast, lunch or dinner by sealing the packets with different
colored elastics, or you can seal plastic bags using the back of a hot
knife along a ruler over the plastic at home.
Updated
Mon, 24 September, 2001
http://www.rocksport.co.za
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