Some hikers manage to survive and perform on a pretty poor diet very high in sugar and fat. I however prefer to eat at least some relatively healthy foods to try and provide a decent array of food types. When you are exercising on a regular basis you need a good diet or it will eventually catch up with you.
I find a decent breakfast is desirable and normally start with oatmeal or porridge. Normally I try and get at least 500 calories in my breakfast so I add either nuts, fruit, honey, peanut butter or jam. In North Washington on the PCT it was huckleberries and honey.......yum.
Another hiker told me he has a porridge mix up at around 600 calories.....even better. Some people go for a pop-tart at around 450 cal? I find the burn from this is much shorter probably due to the high sugar content.
When working out what you are going to eat on a trip try and mix it up. Carbohydrates, fats, fibre and protein all need to be included and the carbs should be a mixture of slow and fast burn. Here is what I roughly aim for and adjust as needed
Breakfast 500 Calories / Morning snack 250 Cal / Late morning snack 250 Cal
Lunch 500 Calories / Mid afternoon snack 250 Cal / Meal 750 Cal /
Evening snack 250 Cal
Everyone is different and you will need to change it as needed. If I am still hungry I try just eat more or less if it is too much....this is rare! In fact on a long hike I almost need to ration everything otherwise my constant hunger will deplete my food early leaving me low for the final day or days. This really takes the fun out of it.
I know some hikers work out their food based on high mileage days and then do not carry extra. Another bad idea in my opinion as if you get behind due to the weather or difficult terrain again you will be hungry. Also it may make you worry and rush through the first days meaning you do not enjoy any of the section!
My approach is to try and carry at least one days extra food.....or two if the terrain is hard. Another bonus is this allows you to take a zero on the trail if you wish. Ofcourse the speed hikers would never consider this.
Some food values that may help your planning (may be approximate or estimated) g=grams cal=calories
Breakfast
Porridge 100g 200 cal / Porridge oats raw 30g 100 cal / pop tart x2 450 cal
cornflakes 30g 108 cal / weetabix x2 127 cal
Cakes, biscuits & goodies
apple pie 110g 300 cal / small trail bar 140 cal / chocolate cake 50g 230 cal
digestive biscuit 70 cal / same chocolate 85 cal / fruit cake 50g 180 cal
small snickers 400 cal / large snickers 600 cal / dark chocolate 25g 128 cal
milk chocolate 25g 130 cal
Would you eat these?
Please comment if you have any ideas for breakfast alternatives?
