Top ten foods for hiking

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Top ten foods for hiking

Not all food for hiking is created equal. Some choices are simply too heavy to make sense for packing on a long hike. Other foods can be healthy, but require lengthy preparation that cannot be afforded on the trail. Here are some of my favorite options that I use for preparing for hikes of any length or difficulty.

1) Jerky

Jerky is the mainstay of the thru-hiker. It has high protein and low weight, plus it can be easily found in most convenience stores along the trail. There are many different brands available at all price points, so you should experiment to find what works best for you. Peppered jerky tends to be compact and a little sweet, which is a nice change from the ultra-salty beef jerky. Teriyaki is usually less spicy than other jerkies, so it can double as a seasoning for other foods.




2) Dried Fruit

Dried fruit has many health benefits, but also tends to be expensive. There are a few stores in town that can provide some variety at reasonable prices, or you can try an online retailer. It’s important to choose fruit with no added sugars. Other than expense, the biggest drawback of dried fruit is its high weight and volume in relation to calories. Be careful not to overload on this food, or your pack might feel like a brick.

3) Nuts

Nuts are an excellent source of healthy fats and protein, but can be expensive depending on what you buy. But even the cheapest option, peanuts, are loaded with nutrients. The best kinds are dry roasted without any added oils or salt. Some varieties have a tough skin that requires razor sharp teeth to crack, but most are sold shelled. Nuts can be eaten raw, crushed into nut butter, or combined with dried fruit to make trail mix.

4) Instant Potatoes

I love these tiny spuds! They are an excellent source of carbohydrates, which is exactly what you need on the trail. The best part about them is they only require the addition of boiling water, so you can enjoy a warm meal within minutes. Each packet contains multiple servings, so there is no need to worry about packing too many calories. A small price to pay for such convenience.




5) Oatmeal

Oats are healthy and hearty on the trail, but they do require some preparation time before your hike. They are best crushed and added to water as a paste, which can be seasoned with dried fruit and nuts for some variety. A peeled apple may also improve the flavor of oatmeal. This food is especially helpful if you find yourself getting hungry before lunchtime on your hike, and it provides plenty of energy later in the day.

6) Cheese

Cheese is dense and high in protein, which makes it a great snack before dinner. It’s tough to eat this food on the trail without making a mess, but there are some tricks that can make carrying cheese easier. First cut it into small cubes, then freeze them with water inside one of those plastic bottles you just finished drinking from. Since the cheese is frozen, it won’t turn into a gooey mess as you hike.

7) Nut Butter

Nut butters are extremely tasty, and they pack a nutritional punch as well. Many varieties contain added sugar or oils, so read labels carefully to find what works best for you. Creamy peanut butter tends to be the easiest to spread, but other varieties can be used as well. Nut butter will spoil if left in the sun, so it is best to repackage into small plastic bags before taking it on your hike. This way you only need one spoonful at a time.

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8) Hummus

Hummus generally doesn’t require refrigeration, so it’s a great accompaniment to cheese. This food is both light and healthy, which makes it a quick energy boost for your hike. The garlic flavor can be overpowering at times, so try experimenting with different varieties until you find what works best for you. Prepackaged hummus usually doesn’t last long enough to make it onto the trail, but you can make your own at home and bring it with you.

9) Avocado

Avocados are delicious and packed with essential nutrients, so there is no wonder they made this list. This food can be prepared easily by cutting half of an avocado into cubes, then covering the exposed flesh with lemon juice or vinegar. This will prevent the avocado from turning brown, which is especially helpful if you are taking it on a multi-day hike.

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10) Beef Jerky

Beef jerky is an excellent source of protein. The best kind is free of added sugars and other ingredients that only weigh down your pack. The downside to this food is it’s extremely tough to chew. I find it best to tear off a chunk and fold it into half, then eating it as one would a mini sandwich.

If you prepare this food in advance at home, there’s no need to worry about spoilage or weight!