Gap Year backpacking is popular for students as it is low-cost travel without compromising on epic experiences at your preferred travel destinations. In this guide, let’s take a look at what foods to take along on those hikes and wilderness excursions.
When you're out on the trail, the weight of your pack is always a constant consideration, and your food and water requirements are a significant part of that equation.
Some people will tell you to focus on bringing "healthy" food, even if it means a heavier load. You will also want some snacks and treats of course?
However, on those shorter trips, you can enjoy a lighter pack without compromising your energy levels. The key is to find a balance between weight, health, taste, and cost that works for you.
The Calorie-to-Weight Ratio Balance: Your Best Friend.
The fundamental rule of lightweight backpacking food is simple: choose foods that have the most calories per ounce/gram. Your body needs fuel to keep going, especially for strenuous hiking terrains, and the most efficient fuel source is food that is high in calories for its weight.
Here's a quick breakdown of examples to help you understand the hierarchy:
- Pure fats (your oils, butter) are the most calorie-dense foods.
- High-fat foods (nuts, seeds, nut butters) come next.
- Low-moisture carbohydrates (granola bars, crackers, tortillas) are also great for weight.
- Proteins (beef jerky, pemmican) are less calorie-dense than fats but still important.
- Fresh foods (breads, fruits, vegetables) have a high water content, making them much heavier for the calories they provide.
To figure out how much you need, look at the nutrition labels. A good starting point is to aim for about 3,000 calories per day, but you might need more or less depending on your body, the difficulty of the trail, and the weather.
The Dreaded Cooking vs. The Easy No-Cook Meals.
One of the easiest ways to lighten your load is to leave the stove at home. Not having a stove means you don't need to carry fuel, pots, or utensils, saving you significant weight and bulk. MRE meals are compact and an example of incredibly convenient and time-saving.
Of course, not everyone enjoys cold meals for every meal, and that’s okay. Freeze-dried meals, while often expensive, are a fantastic option for a warm, tasty, and convenient dinner.
They are a good example of balancing weight and convenience. Other options include simple, affordable meals like instant ramen noodles, which are lightweight and satisfying. The choice is yours, and there’s no right or wrong answer.
Don't Forget the Details: Snacks and Supplements...
While a focused, calorie-dense diet is key on the trail, you can also think about your nutrition on the fringes of your trip.
Eating a large, healthy meal (like a big salad) right before you leave and right after you get back can help your body get the nutrients it might miss on the trail.
If you know what to look for, supplementing your diet with wild foods like berries and edible plants can be a great way to add fresh nutrients and variety without adding any weight to your pack. Just be sure you can correctly identify what you're eating.
For those who want to splurge on a healthier diet, there are many nutrient-packed, calorie-rich foods available. Things like bee pollen, spirulina, and high-quality dried fruits (such as papaya) can be great additions, but they often come with a higher price tag.
Ultimately, your backpacking diet is a personal choice. You have to find what works for your body, your taste buds, and your budget.
Consider prioritising high-calorie, lightweight foods; you can ensure you have the energy you need to enjoy the trail without the burden of a heavy pack.