1. Winter Camping Feb. 19 – 21, 2010 Meal Planning

2. General Considerations Dehydration is a serious concern in winter Dehydration is a serious concern in winter Water is hard to come by – it takes time and energy Water is hard to come by – it takes time and energy Your body is an engine and you must fuel it to keep it running and warm Your body is an engine and you must fuel it to keep it running and warm You can burn 4000 – 7000 calories/day or more just to keep warm and active (about 2 – 3 times your normal rate) You can burn 4000 – 7000 calories/day or more just to keep warm and active (about 2 – 3 times your normal rate)

3. General Considerations – cont’d Winter camping is not the time to go on a diet. Winter camping is not the time to go on a diet. Make meals simple with easy clean-up Make meals simple with easy clean-up

4. Nutrition Simple carbs (sugars) are good for quick energy but burn off fast Simple carbs (sugars) are good for quick energy but burn off fast Complex carbs (pasta, rice) last longer Complex carbs (pasta, rice) last longer Fats and Protein are better for longer lasting energy, but takes a while to enter your system Fats and Protein are better for longer lasting energy, but takes a while to enter your system Meals should have a good combination of Protein (20%), complex and simple carbs (50%), and fats (30%). Meals should have a good combination of Protein (20%), complex and simple carbs (50%), and fats (30%). Short, medium, and long term fuel in each meal Short, medium, and long term fuel in each meal

5. Typical Breakfast Instant Oatmeal Instant Oatmeal warm, easy to prepare warm, easy to prepare add raisins and brown sugar for quick energy shot add raisins and brown sugar for quick energy shot Add a protein/fat like cheese or sausage for longer lasting fuel. Add a protein/fat like cheese or sausage for longer lasting fuel. A warm drink is OK A warm drink is OK but more important to drink plenty of water (not sugary mix) but more important to drink plenty of water (not sugary mix)

6. Suggested Foods - Breakfast Oatmeal Oatmeal Bagels Bagels Cream-of-Rice or Wheat Cream-of-Rice or Wheat Grits Grits Granola Granola dried fruits dried fruits Peanut Butter Peanut Butter

7. Typical Lunch Crackers w/ Cheese and Sausage or PB&J Crackers w/ Cheese and Sausage or PB&J Dried fruit and nuts Dried fruit and nuts Instant Soup Instant Soup cup-a-soup packets, Mrs. Grass cup-a-soup packets, Mrs. Grass Candy or energy bar for afternoon snack Candy or energy bar for afternoon snack Snickers, Baby Ruth, Payday are good (nuts for protein) Snickers, Baby Ruth, Payday are good (nuts for protein)

8. Suggested Food - Lunch Tortillas, crackers Tortillas, crackers PB&J PB&J Tuna Tuna Salami, summer sausage, pepperoni Salami, summer sausage, pepperoni Jerky Jerky Cheese Cheese Nuts Nuts Energy/candy bars Energy/candy bars Trail mix Trail mix

9. Typical Dinner Instant meal like flavored rice or pasta with a meat/cheese. Something that can be made in one pot. Filling, warm, nutritious, easy to prepare, and good tasting. Instant meal like flavored rice or pasta with a meat/cheese. Something that can be made in one pot. Filling, warm, nutritious, easy to prepare, and good tasting. Fruit - dried Fruit - dried Dessert – pudding, cookies, etc. Easy to prepare with little mess. Dessert – pudding, cookies, etc. Easy to prepare with little mess. Bedtime snack – Nuts, Meat, Cheese (Snickers bar) – Protein/fat so it will last through the night and you won’t get cold Bedtime snack – Nuts, Meat, Cheese (Snickers bar) – Protein/fat so it will last through the night and you won’t get cold

10. Suggested Food - Dinner Pasta, rice, couscous Pasta, rice, couscous Instant soup Instant soup Sausage/bacon Sausage/bacon Mac n cheese Mac n cheese Chili Chili Burritos Burritos Tortillas Tortillas

11. Tips Drink plenty of fluids early in day and taper off later at night – it will improve your chances of sleeping through the night. Drink plenty of fluids early in day and taper off later at night – it will improve your chances of sleeping through the night. Take a warm water bottle to bed with you – it will feel good and will be cool to drink (not frozen) in the morning Take a warm water bottle to bed with you – it will feel good and will be cool to drink (not frozen) in the morning Trail Mix of nuts, raisins, M&Ms, etc. is ideal snack. Each camper should have a private store for a quick snack during the day or night if they get cold. Trail Mix of nuts, raisins, M&Ms, etc. is ideal snack. Each camper should have a private store for a quick snack during the day or night if they get cold.

12. More Tips Do not bring a cooler/ice box Do not bring a cooler/ice box If you want to keep things from freezing pack them on the inside of your pack surrounded by clothes If you want to keep things from freezing pack them on the inside of your pack surrounded by clothes If you want to keep them cold – Duh! It’s a winter campout. If you want to keep them cold – Duh! It’s a winter campout. Get rid of as much packaging as you can. Get rid of as much packaging as you can. If we pack it in we pack it out. If we pack it in we pack it out. If you need directions that are on the box copy them on the inner bag or cut the important info off and tape it to the inner bag/zip lock. If you need directions that are on the box copy them on the inner bag or cut the important info off and tape it to the inner bag/zip lock.

13. More Tips Bring wide-mouth water bottles (2) Bring wide-mouth water bottles (2) Nalgene’s are good, so are old Gatorade bottles Nalgene’s are good, so are old Gatorade bottles Make sure the cap is on tight and store your water bottles upside-down Make sure the cap is on tight and store your water bottles upside-down Ice forms at top Ice forms at top During the day keep one in your sleeping bag and one ready to use. During the day keep one in your sleeping bag and one ready to use. If you start to get cold put on a hat and have a snack (handful of trail mix) and a drink of water. If you start to get cold put on a hat and have a snack (handful of trail mix) and a drink of water.

14. Tips Dehydration is a big contributor to hypothermia Dehydration is a big contributor to hypothermia Drink often and in smaller amounts – don’t chug a whole liter at once. Drink often and in smaller amounts – don’t chug a whole liter at once. Rule of thumb is – 2.5 lbs (1.1 kg) of (the right kind of) food per person per day (about 4500 – 5000 calories) Rule of thumb is – 2.5 lbs (1.1 kg) of (the right kind of) food per person per day (about 4500 – 5000 calories)