By Michelle Smallman

Eating well on a trip can make a difference in your energy level, performance, and trip satisfaction. It is important to fuel the body with a combination of carbohydrates, fats and protein. The types and quantities of food that you plan will vary based on trip length, trip goals, climate and anticipated physical exertion. On colder trips plan for more fats as the body needs more for warmth; on fast and light alpine ascents leave behind fresh food and opt for light weight foods that provide quick energy such as bars or carbohydrate gels like GU. When you are hiking a short distance to a basecamp, it can be nice to bring along fresh foods. Fresh foods are a wonderful luxury on a backcountry trip. When planning food for others, make sure to know their food preferences and any allergies. Getting the right amount of calories and water is vital in the mountains so making sure to buy foods people like is important. At NCMG we are happy to work with you to make sure you will have foods you like.

Once you have the facts (length, type, and location of trip and number of people) you need to figure out how much food to bring. On shorter trips planning a menu and figuring out quantities based on number of people works well.

When planning for a longer trip (3-4 weeks) and/or larger group, planning food based on pounds per person per day (pppd) works well. A general guideline for mountaineering trips is two pounds pppd. People with slower metabolisms may need less and people with higher metabolisms may prefer more. The pppd system is based on the weight of dried food.

One way to simplify food planning is to let each group member take care of his or her owns breakfast and lunches, and just plan dinners. Some people prefer to plan their own meals since they are familiar with their food preferences and caloric needs. A long day in the mountains means your burning lots of calories and will probably need a higher caloric intake than you are used to. Remember to plan foods you like so you will enjoy eating.

Below are some menu ideas:

Breakfast favorites are pancakes (if you decided to bring the extra weight of a fry pan) with topping of your choice, bagels with cheese or peanut butter, oats and fresh or dried fruit.

Lunch favorites are bagels (these keep better than bread or crackers which squish easier), dried or fresh fruit (apples keep well), nuts (good source of protein and fats), smoked salmon, energy bars, chocolate (especially when its cold out), jerky (there's some good vegetarian jerky available as well as meat).

Dinner favorites are black bean burritos with cheese and any fresh vegetables you bring along maybe some onion and salsa to spice it up; Pesto pasta with sun dried tomatoes, Thai stir fry with powdered coconut milk, dried or fresh veggies, quick cooking brown rice, curry spices. Soups make a great appetizer before dinner and help you hydrate. And if you bring a fry pan and like to bake, pizza or calzones really hit the spot.

In addition to planning breakfast, lunch and dinner remember the coffee, tea and/or cocoa. Some people like fruit crystal drinks as they help them drink more water and stay hydrated. Emergency C packets are a great way to flavor your water plus you get the added bonus of vitamins and minerals. Remember to throw in some deserts for an after dinner treat.

One last tip for food planning is to reduce the packaging. Excess packaging can be a waste and extra weight. Before heading in to the mountains it is best to remove any excess packaging from food and if needed put food items in sturdy plastic bags. This way you will minimize the amount of trash you have in the mountains, which means less to pack out. Most natural food co-ops and some supermarkets offer a bulk food section where you can buy food to the exact amount you need without the excess packaging.

At NCMG we offer clients the option to plan their own meals or to let us do it for you. Our low ratio trips allow us to customize a menu to meet your nutritional needs and food preferences. Whichever method of food planning you pick have fun, plan nutritious and delicious foods and bring enough to keep your mind and body happy!