Tourism is an attractive, healthy and accessible sport for all ages. However, tourism is useful only if the basic rules of rational nutrition are strictly observed. It is especially important to maintain a certain diet and drinking regimen during multi-day hikes. Tourism is associated with significant, often multi-day, physical activity and it is natural that in this sport, proper nutrition is primarily aimed at restoring strength.

Therefore, a tourist’s nutrition must correspond to energy expenditure. Typically, tourists spend about 8 hours on the move during the day, spending approximately 50-70 kilocalories per kilogram of their weight. If a person weighs 70 kilograms, then the calorie content of the daily diet should correspond to 4200 kilocalories, with 60 kilograms of weight - 3600 kilocalories, etc. Under these conditions, a tourist, as a rule, should receive relatively significant amounts of protein - 1.5 grams per day per kilogram of his weight and an equal amount of fat.

Much of the charm of backpacking lies in the challenge of trekking through deserted areas, sleeping around campfires and cooking amazingly delicious, smoky food. The tourist is forced to carry, in addition to equipment, food supplies for several days, and only at rest stops does he usually find a sufficient amount of water, and sometimes berries, mushrooms and wild fruits.

The tourist strives to limit every extra gram of his burden, so the products recommended to the tourist must be high-calorie, that is, contain a relatively small amount of water, but a sufficient amount of complete protein, be shelf-stable and easy to carry.

Pay attention to the table of basic food products and select products that meet the tourist’s nutritional requirements. Their choice will not be very large: from the first two groups of products, you should undoubtedly use cheeses, smoked sausages, brisket, canned meat and fish, condensed and powdered milk.

Concentrates produced by our industry are useful for preparing hot food, for example buckwheat porridge, pea soup, etc.; Biscuits, crackers and cookies are convenient for flour products during long hikes; from cereals - buckwheat and oatmeal; sweets include refined sugar, chocolate, and in the hot season it is useful to stock up on sour candies. In hot weather, concentrated cranberry extract is very good: adding a few drops of extract to water makes it more tasty and helps quench your thirst.

Carrying vegetables and fruits is extremely difficult, so it is better to purchase them at rest stops. In case of a long-term absence of vegetables and fruits in the diet, it is necessary to take multivitamin preparations (dragées), since the consumption of vitamins during long hikes increases. Unfortunately, very often inexperienced tourists forget about the importance of diet: they eat irregularly and mostly dry food, not paying attention to the quality of the food. By doing this, they not only reduce the benefits of hiking, but often cause significant harm to health.

The composition of the food and the tourist’s diet should be adapted to the hiking regime. Usually tourists get up at dawn, take a long break in the middle of the day and settle down for the night's rest at dusk. With this daily routine, three meals a day are convenient. Tourists usually have breakfast and dinner at their overnight accommodation; lunch and afternoon tea are spent at a large rest stop. It is recommended to distribute food as follows: for breakfast approximately 30 percent, for lunch 30-35, afternoon tea 5-10 and for dinner 25-30 percent of the total calorie content of the daily diet.

During multi-day hikes, lunch must consist of a hot dish: soup or porridge with canned meat. It is recommended to drink hot tea after breakfast, lunch and dinner. Hikers use up a significant amount of moisture. Therefore, during long hikes, especially on hot days, drinking regime is of particular importance. The main thing is hot tea at rest stops.

During breaks and in the evening, as a rule, drinking is not limited. But haphazard drinking on the march not only does not bring benefits, but exhausts the body, complicates the work of the heart, leads to debilitating sweating and the loss of large quantities of mineral salts through sweat and urine. It is completely unacceptable to drink raw water from random sources: streams, lakes, swamps, etc.

Experienced tourists do not drink water at all on the way. If the mucous membranes dry out and a feeling of thirst appears, they rinse their mouth and throat and drink a sip of water. The total amount of water drunk during the hike during the day should not exceed one glass. It has been proven that the feeling of thirst can be reduced by sucking on sour candies, which cause increased salivation.

To retain water in the body and compensate for the loss of minerals, it is recommended to eat a piece of bread generously sprinkled with salt (5 - 10 grams) before going on a hike during breakfast. I would like to once again warn tourists that food and drinking regime must correspond to physical activity, climatic conditions and hiking regime. If they follow the correct diet during a hike, tourists feel vigorous and cheerful, and after a night's rest they completely restore their strength.

If hikers experience a feeling of fatigue, accompanied by irritability and weakness towards the end of the hike, and sometimes slight dizziness, it is necessary to make appropriate changes not only to the hike, but also to the diet. In such cases, special attention should be paid to providing the body with proteins and vitamins. In some cases, during long hikes, it is useful to eat two or three lumps of sugar during the day, not forgetting about vitamin preparations at the same time.

The importance of nutrition while hiking

Hiking conditions are quite extreme for the human body. And we are not talking about risk to life here. The point is the load that falls on the body, whether it is prepared for it in advance or not. During intense physical activity, the body begins to burn calories at double the rate and continues this for several hours after stopping. In addition, in the mountains, with constant changes in altitude above sea level, atmospheric pressure changes, which requires the body to continuously adapt to new conditions. If the route takes place in damp and chilly weather, this is an additional factor that puts a considerable strain on the immune system. It follows that in such conditions your body will need additional support. Of course, you can start taking a multivitamin, but everyone knows that the key to health and well-being is proper nutrition. Therefore, this issue should be taken seriously.

One of the main provisions of the theory of balanced nutrition is the principle of dynamic balance between the amount of energy supplied by food and the energy expenditure of the body. For example, a tourist’s energy consumption for 8 hours of movement is approximately 50–70 kcal per 1 kg of body weight. If a person weighs 70 kg, he will spend an average of 4200 kcal, with a weight of 60 kg - 3600 kcal. The calorie intake must correspond to these energy expenditures.

What requirements should a tourist’s food satisfy, what products to choose for a hike, how to prepare and pack them, how to organize accounting, storage and transportation of products? Let's try to figure it all out.

Basics of proper nutrition

First of all, it should be noted that a hike is by no means a reason to forget about a balanced diet. Balanced (rational) is a diet that provides energy, plastic during the continuous renewal of the human body, as well as other needs of the body in the process of life. This is where the well-known food pyramid, or food pyramid, comes to the rescue. It clearly shows in what ratio it is necessary to consume certain products. In terms of everyday nutrition, these groups can be considered as follows.

Bread, cereals, rice and pasta. This grain-based food forms the base of the pyramid. Most dishes for every day (from 6 to 11) need to be prepared from these products.

Fruits and vegetables. The next level is also plant foods. Eat fruits (2-4 times a day) and vegetables (3-5 meals a day), which contain not only vitamins and minerals, but also plant fiber (fiber).

Meat and dairy products. At this level of the pyramid, most foods are of animal origin. The “meat” group includes meat, poultry, fish, dried beans, eggs and nuts. Meat, poultry and fish are rich in protein, vitamin B, iron and zinc. Dry beans, eggs and nuts contain proteins along with other vitamins and minerals. Dairy products—milk, yogurt, and cheese—provide protein, bone-building calcium, and other nutrients. As a rule, animal products are fattier than plant products, but you should not exclude all meat and dairy products from your diet. You can include low-fat dairy products, lean meat, and skinless poultry in your menu. They provide the same amount of vitamins and minerals as their fattier counterparts. Most people should eat 2-3 foods from these two groups daily. Vegetarians who avoid animal products may eat an extra serving of dry beans or nuts, but they also need a fortified menu - additional plant-based meals that provide adequate amounts of calcium, iron and vitamin B12.

Fats, vegetable oils and sweets. At the top of the pyramid are vegetable oils, creams, butter, margarine, sugar, drinks, sweets and desserts. If you want to have a healthy weight, eat them in moderation.

We all know from school that proteins, fats and carbohydrates are the main components for the construction of cells. Protein is the main building material; it can be animal or plant. Animal proteins are found in meat and fish, while plant proteins can be found in soy, legumes and nuts. Fats participate in the metabolic processes of the human body. The largest amount of fat is in butter, lard, and pork. Carbohydrates, in turn, are the main source of energy; they are found in sugar and other sweets, grains and flour products. For the normal functioning of the whole body, do not forget about the correct distribution of proteins, fats and carbohydrates for each meal. How to maintain this balance during a hike? To do this, we will conditionally divide the trips into 2 groups. The first group consists of one- or two-day and multi-day simple hikes, the second group includes complex hikes.

Meals on one- or two-day and multi-day simple hikes

A one-day tourist trip can be a trip to an excursion to another city, a trip to the forest, to the river, or to an orienteering competition. On a one-day hiking trip, you need to take products that can remain good quality for one or two days. Usually on such trips you have to have one or two meals a day. However, when departure is too early and arrival is planned late, it is advisable to divide the food into three meals or take care of snacks.

Products must be prepared at home. In some cases, you can even prepare the first dish at home and take it with you in a thermos. It is necessary to proceed, first of all, from the actual number of participants in the hike and the number of meals. In this case, it is convenient to create a menu in advance and use it as a guide when preparing for the trip. Usually in such cases it is customary to take with you sandwiches, hard-boiled eggs, cheese, sausage, fresh vegetables and fruits, cold boiled meat, cookies, waffles, homemade pies, various drinks (tea, coffee, compotes, etc.). It should be taken into account that the sausage should only be smoked; boiled sausage quickly spoils. Bread, sausage and cheese can be cut in advance; vegetables and fruits must be washed well before going on a trip. If you decide to take first courses (hot and cold) with you, thermoses will come to the rescue. Hot food should be stored in thermoses for no more than 24 hours.

Preparing for a two-day hike has a lot in common with preparing for a one-day hike, but it also has its own characteristics. The fact is that on such a trip it is best to take food and semi-finished products that can be stored for a long time under normal conditions. On such a hike you will have to cook food over a fire, so you should take dishes and fire accessories with you. The diet of a three-day hike differs little from ordinary food prepared at home.

To organize a rational and varied diet, make a sample menu for all days of the hike. In accordance with the developed menu, products are purchased, and you need to take with you a little more than the estimated amount in case of unforeseen delays in returning home. On short trips, the total weight of equipment, including food, is relatively small, so you shouldn’t limit yourself too much by saving weight. Due to the short duration of the trip, many products can be taken with you in factory packaging, making sure that it is durable and moisture-resistant.

Simple multi-day trips are, as a rule, hikes of short duration, often in populated areas. Under these conditions, food differs little from food on two-day weekend hikes. There is always the opportunity to replenish food supplies after 3-4 days, and their weight does not play a significant role, since you do not take food with you for the entire trip. On simple hikes, where the weight of the backpack and the cooking time are not significant, you should not get carried away with all kinds of concentrates, preferring them to fresh vegetables, fruits, eggs, etc.

The daily routine usually includes three hot meals a day. Tourists usually have breakfast and dinner at their overnight accommodation, and spend lunch and the afternoon at a large rest stop. It is recommended to distribute food as follows: for breakfast - 35%, for lunch - 40%, for dinner - 25% of the daily diet. Depending on the number of participants in the hike, the availability of food for sale, and the season of the hike, the menu may be very different. Mushrooms, fish, and berries can be a good addition to a camping table.

Nutrition on difficult hikes

When preparing a hiking trip, it is necessary, first of all, to choose a specific route, taking into account the classification requirements and the level of preparedness of the group. Particular attention should be paid to the development of a hiking regime, the selection of suitable stopping points, the necessary equipment, inventory, and food supplies. When choosing a route, it is advisable to take into account its epidemiological safety in advance. The composition of the group is of great importance, based on approximately the same degree of preparedness of its members for the route of the corresponding category of difficulty.

Participants in some types of complex travel experience significant stress. In such cases, to replenish your strength, you have to take a large amount of food with you, which, of course, is undesirable given the required mass of equipment, fuel and personal belongings. Therefore, without reducing the calorie content of a set of foods, you need to seriously think about how to reduce the weight of your diet. First of all, you need to reduce as much as possible in your diet foods packaged in metal containers, and even more so in glass. However, the main thing is not reducing the weight of products while maintaining a given calorie content, but the correct selection of products according to the range, chemical composition, strict adherence to the diet and water-salt regime.

On difficult hikes, it is very convenient to use products that are maximally prepared for consumption - food concentrates. They do not contain food waste, are minimal in volume and weight, and can be stored for a long time (from 6 to 12 months). The methods of using these products (they are always indicated on the packaging) are very simple and accessible to any tourist, even those without culinary skills. You can reduce the weight of foods without reducing their calorie content by using freeze-dried foods (frozen dried in a high vacuum). The mass of such products is 3–4 times less than the mass of the original raw material; they can be stored in packaged form for a long time at above-zero temperatures. Freeze-dried products (meat, fish, cottage cheese, cheese, berries, etc.) restore their original properties much faster and more completely than conventionally dried products.

When traveling, it is advisable to create a menu for 5–7 days in a row. In this case, the repetition cycle of daily menus is several days. It is convenient to take the cycle of repetition of daily menus in days as a multiple of the duration of the entire trip. When organizing meals on a hiking trip, exceptional attention should be paid to providing the body with vitamins. Greater physical activity requires the body to increase the consumption of vitamins, especially vitamin C. Therefore, during the period of preparation for the hike, it would be wise to purchase a sufficient supply of multivitamins in the form of tablets.

Preparing food for the trip and planning the layout

Proper preparation and packaging of food before going on a trip can protect it from spoilage. In addition, with proper packaging of products, they are completely used during the trip without loss, which makes it possible to easily keep track of their consumption. Before going on a trip, all products must be sorted out and placed in bags or special containers. Most products require waterproof packaging. They need to be placed in 1-2 kg bags. Firstly, it’s easier to put them in a backpack, kayaks and take into account the consumption. And secondly, with small packaging of products, each tourist or crew of a raft or kayak can have a supply of products, and therefore in the event of the loss of part of the products (loss of a backpack, accident with a kayak or raft), the group still has a certain supply of various products.

Bulk products are conveniently packaged in plastic bottles. Raw smoked sausage is usually wrapped in paper, a cloth, or a special fabric bag is sewn for it. Then it will not deteriorate within 3-4 weeks. The chocolate should be dark and hard so that it does not melt in the sun. Cookies can be packed in a hard box so that after 5 days of carrying them in a backpack they do not turn into crumbs. And freeze-dried potatoes and meat can be placed in small bottles with a wide neck. This way they can be stored for 2-3 weeks.

Meals on mountain hikes are planned and managed by the caretaker. The position of caretaker requires the participant to have increased endurance, intelligence and composure. If the tourist group is small, then all issues can be resolved collectively in order to take into account everyone’s wishes as much as possible and not place all the responsibility on one person.

At the stage of pre-march preparation, the supply manager
-plans meals on a hike, in other words, makes a layout;
-instructs participants to purchase products; - organizes joint packaging and packing of purchased products;
- makes a plan for placing products in backpacks.

The caretaker is on a hike
-gives orders to the duty officer about the menu;
-informs the duty officer from which participant to take food;
-controls the uniform consumption of products among participants;
- controls the uniform consumption of products along the route;
- to fulfill points 3-4, carries out periodic re-inventory of products.

The main indicator of the layout is the average weight of food consumed by one participant in one day. According to this indicator, layouts are divided into:

— extremely light — less than 580g;
— light — from 580 to 660g;
— lightweight — from 660 to 740g;
— normal — from 740 to 820g;
- heavy - more than 820g.

For convenience, there are even several programs for creating layouts. One of them is Outdoor food ration calculator. The program is free to use, entirely in Russian, and contains a fairly extensive list of products taking into account all indicators. In it you must select the type of hike - hiking, water, mountain or skiing, and also indicate the number of participants and duration of the hike. After drawing up the layout, you can read the recommendations or immediately print it out. Ideally, a group on a hike should have 4 meals (breakfast, lunch, dinner and snack). In addition, it is worth giving each tourist a “pocket meal” in the morning. This is a small bag of food that you put in your pocket and take it out as soon as you want to chew something. It is convenient to use dried fruits, nuts, and caramel as pocket food.

When distributing products between participants at the first stage, it makes sense to proceed from the principle of equality of weight and volume for everyone. Then, if necessary, shift the balance of weight slightly in favor of the stronger members of the group. During the distribution process, it is convenient to use manual scales (steelyard), and put the products for each participant in separate large plastic bags with handles (for ease of weighing).

Let's sum it up

Every hiking trip, regardless of the category of difficulty of the route, must be organized in such a way that it promotes health. In this regard, the hiking regime plays a significant role, as well as proper nutrition. Care must be taken to gradually increase the load, to ensure that work and rest alternate rationally.

When choosing food for a hike, you need to remember that only a variety of dishes will help ensure adequate nutrition and get the necessary range of nutrients from food.

Lecture outline

2.1. Rational standards for food consumption.

2.2. Methods for studying demand for restaurant products.

2.1.Rational standards for food consumption

Food is the basis of human life. How a person eats affects his health, mood, and ability to work. Consequently, a person’s nutrition is not only his personal, but also a public matter. The French physiologist Bormat-Savarin owns the expression: “An animal is satisfied, a person eats, an intelligent person knows how to eat.” “Knowing how to eat” has nothing to do with satisfying hunger. The ability to eat presupposes reasonable, moderate and timely nutrition, that is, nutritional culture. And this very complex science and culture of nutrition must be learned, learned from a young age, before a person has yet acquired diseases from excessive eating. So the kitchen is a very serious matter and requires respectful attitude.

Every person knows that food is necessary for the normal functioning of the body.

Throughout life, the human body continuously undergoes metabolism and energy. The source of the building materials and energy necessary for the body are nutrients coming from the external environment, mainly with food. If food does not enter the body, a person feels hungry. But hunger, unfortunately, will not tell you what nutrients and in what quantities a person needs. We often eat what is tasty, what can be prepared quickly, and do not think about the usefulness and good quality of the products we eat.

A person consumes an amount of food that is approximately 1400 times his body weight. About 70 chemical elements in various combinations are required by the body to complete its development. This material is given to us by food. In the process of life, a person performs enormous internal and external work. Whether he lies down, resting, or engages in physical or mental labor, he expends energy in one form or another. At complete rest, a person spends about 1780 calories per day on internal work. Thus, for an adult young man leading a physically moderately active lifestyle, daily energy consumption is 2800-3000 kcal, of which approximately 60% is spent on maintaining life in a state of complete rest, about 7% on digestion and the rest mainly on physical activity.

N food consumption patterns– these are scientifically based human nutritional needs that ensure the normal development of the body, that is, physical condition, performance, resistance to infectious diseases, and the like.

Rice. 3.2. Factors influencing daily energy expenditure

Depending on the degree of influence of the above factors, the daily energy expenditure of the adult population ranges from 2200 kcal to 3700 kcal. For the Ukrainian population, this norm is 2790.8 kcal. These norms are usually called “ physiological norms of consumption".

For normal growth, development and maintenance of vital functions, the body needs proteins, fats, carbohydrates, vitamins and mineral salts in the quantities it needs.

Doctors say that nutritious nutrition is an important condition for maintaining the health and high performance of adults, and for children it is also a necessary condition for growth and development.

Poor nutrition is one of the main causes of cardiovascular diseases, diseases of the digestive system, diseases associated with metabolic disorders, which sharply reduce the ability to work and resistance to diseases, reducing life expectancy by an average of 8–10 years.

Regular overeating and consumption of excess amounts of carbohydrates and fats are the cause of the development of metabolic diseases such as obesity and diabetes.

Rational nutrition is the most important indispensable condition for the prevention of not only metabolic diseases, but also many others.

The nutritional factor plays an important role not only in the prevention, but also in the treatment of many diseases. Specially organized nutrition, the so-called therapeutic nutrition, is a prerequisite for the treatment of many diseases, including metabolic and gastrointestinal diseases.

In products, many biologically active substances are found in equal and sometimes higher concentrations than in the drugs used. That is why, since ancient times, many products, primarily vegetables, fruits, seeds, and herbs, have been used in the treatment of various diseases.

Many food products have bactericidal effects, inhibiting the growth and development of various microorganisms. Thus, apple juice delays the development of staphylococcus, pomegranate juice suppresses the growth of salmonella, cranberry juice is active against various intestinal, putrefactive and other microorganisms. Everyone knows the antimicrobial properties of onions, garlic and other products. Unfortunately, this entire rich therapeutic arsenal is not often used in practice. Rational nutrition requires, when compiling a daily diet, to take into account, on the one hand, the body’s needs for basic nutrients and energy, and on the other, the content of these substances and their energy value.

Rational physiological norms of consumption take into account not only the total calorie content of a set of products, but also the ratio of proteins, fats, carbohydrates, vitamins and minerals in it.

For Ukraine, the energy value of the daily nutrition of an adult is represented by the following ratio of proteins, fats and carbohydrates:

Squirrels, gr. – 87.1

Fats, gr. – 98.4 (per day)

Carbohydrates, gr. – 388.1

Daily requirement of vitamins. Contents in products.

Vitamin consumption standards vary significantly across countries. For example, the recommended daily intake of vitamin A varies in different countries from 0.4 to 1.65 mg. For a number of vitamins, the consumption rate has not yet been established, and those that have been determined are very conditional.

It may seem that " norm of vitamins" is a kind of standard that determines the normal supply of vitamins for every person. But this is just the minimum level of consumption for a healthy adult “average person”, below which it is not advisable to lower the bar. That is, the “vitamin norm” is not focused on the optimal need for vitamins, but to the minimum requirement, provided that all vitamins received from food are absorbed in the gastrointestinal tract and utilized in the body.

In real life, the recommended intake of vitamins does not provide the body with the specified amount of vitamins, even in healthy people living in a normal physiological rhythm under normal external conditions, since there is always a loss of vitamins both at the level of digestion and at the level of their utilization in the body. What can we say about people who have digestive disorders and hereditary metabolic disorders, who are sick or lead a more active lifestyle? And such people are the overwhelming majority. They require more vitamins in completely different ratios.

Thus, the concept "recommended intake of vitamins" reflects general recommendations for the average person or certain groups of people. It is convenient for calculating nutrition and can serve as a guide for calculating the real need for a particular nutrient.

In many developed countries, recommendations for a balanced and rational diet have been developed and are actively promoted. In them, daily food consumption standards are clearly correlated with the volumes and specific types of physical activity that determine daily energy expenditure, since it is precisely this tandem, as scientific research shows, that has the most significant positive impact on human health and quality of life.

Cereals

The daily intake of cereals is set at 170 g. At least half of this amount should come from whole grain products. Purification (refining) of cereals significantly reduces their content of microelements, vitamins and, most importantly, dietary fiber. It is the latter that help lower blood cholesterol levels, reducing the risk of death from cardiovascular diseases, and also help control body weight by facilitating bowel movements. Whole grain products include unpolished (brown) and “wild” rice, buckwheat, crushed wheat (Artek-type porridge), millet, oatmeal, popcorn, muesli, various products (crackers, pasta, bread, etc.) from durum cereals, as well as some other types of products.

Vegetables

Vegetables should be consumed in quantities of at least 500 g per day, subject to constant variation in their selection. Preference is given to vegetables with a dark green or orange color, such as broccoli, spinach, carrots, zucchini, pumpkin, squash and others. They lower blood pressure, reduce the risk of myocardial infarction, stroke, type 2 diabetes, and some forms of cancer.

Fruits

The daily intake of fruit should not be less than 400 g. Most fruits are not only rich in vitamins and nutrients, but also contain very few calories. Fruit consumption is especially useful as a preventive measure for obesity or for weight loss. They can be consumed either in their natural form or frozen, dried, canned, or in the form of freshly prepared 100% natural juices.

In order to correctly select food for a hiking trip or trip, you need to remember that the diet should be as varied as possible. Products for travel are chosen that last a long time, are as light as possible, high in calories, and can be prepared quickly.

Try to keep the protein, fat and carbohydrate ratio in your daily diet close to 1:1:4 - this is what doctors recommend. There is a lot of protein in meat and fish, cheese, peas, beans and beans. Carbohydrates - in sugar, sweets, honey, jam, flour products, cereals. Fats - in oil and lard. We also need various vitamins and mineral salts - there are a lot of them in fresh vegetables and fruits.

Calorie content of basic food products (per 1 kg).

Product Name	Number of calories	Product Name	Number of calories
Rye bread	1900	Candies	2500-3500
Wheat bread	2600	Chocolate	4800
Rye crackers	3000	Raisin	2600
Cookie	3900	Dried apricots, prunes	2150
Wheat crackers	2800	Hard smoked sausage	5500
Biscuits	3200	Boiled sausage	2050
Butter	7800	Semi-smoked sausage	3000
Ghee	8850	Canned stewed meat.	1900
Dutch cheese	3900	Ham	2500
Processed cheese	2150	Sausages	1950
Powdered milk	4800	Salo-lard	6150

Egg powder	5300	Liver pate	3000
Condensed milk with sugar	3400	Fresh potatoes	650
Condensed milk without sugar	2000	Various vegetables	200-350
Buckwheat	3100	Fresh apples	450
Oatmeal	3300	Dry apples	2200
Semolina	3400	Fresh pears	350
Pasta, noodles, vermicelli	3450	Oranges	250
Peas, beans, beans	2800	Canned fish in tomato	1100-1850
Rice	3300	Fresh fish	400-500
Millet	3000	Dried roach	2900
Millet and buckwheat concentrate	3500	Vegetable oil	8500
Kissel	2500	Sugar	3900

It is desirable that the food be complete and fully compensate for the considerable costs that every traveler incurs every day - up to 3000-4000 kcal on a simple route, up to 2800-3000 kcal on days of passive rest. In the most general diet with three meals a day, each tourist needs on average food daily, in grams.

— Bread (black, white) — 350-400.
— Cereals and pasta (semolina 50-60 g per serving, the rest 70-80 g) — 180-220.
— Soups (concentrates) — 30-40.
— Canned meat — 100-130.
— Sausages, lard, ham (or canned fish) — 50-80.
— Oil — 40-50.
— Cheese — 30-40.
— Condensed milk — 50.
— Sugar, sweets — 130-150.
— Dried fruits, onions, garlic, nuts — 50.
— Salt — 5-10, spices are also desirable.

The calorie content of such a set is 3,000-3,500 kcal, weight including packaging is 1-1.4 kg. If you take crackers (150-180 g) instead of bread, the weight of the diet will decrease to 0.8-1.2 kg. On hikes that are not too long, up to 15 days, you can use low-calorie layouts (less than 2,000 kcal) weighing 400-500 g. You can also use this pattern when preparing your diet. For the first week, use a diet weighing about 400 g, then increase it to 500-600 g. For example, the weight of food in grams is indicated in brackets.

— Breakfast (136): crackers (15), pemmican (20), soup (concentrate in bags, 45), filler (rolled oats or vermicelli, 20), cocoa (6), milk powder (30).
— Instead of lunch (145): dried fruits (35), sausage (40), halva (35), sweets (20), cookies (15).
— Dinner (109): crackers (15), soup (45), filler (20), butter (25), tea (4).
— Miscellaneous (76): sugar (63), onion, garlic (10), salt (3).

Thus, the total weight of the daily diet will be 476 g. In order to switch to such a meager diet, tourists or travelers must be psychologically prepared for this. Before such a hike, you need to arrange fasting days at home to relieve the fear of starvation.

Packing food for a hike.

The main containers in which food for a hike is packed are cloth bags. It is best to use keeper tape, usually called cotton braid, for ties. It is better to choose a light-colored material for the bags so that you can write on it with a ballpoint pen indicating what is stored in the bag and how much, for example: “Buckwheat - 2 kg”, “Sugar - 1.5 kg”, etc. Products , which are especially sensitive to moisture, for example, sugar, salt, milk powder, in addition, should be placed in waterproof bags.

Tips and tricks for selecting, preparing and packing food for a hike.

Bread should be taken for a maximum of 2-3 days - it is heavy and quickly becomes stale and crumbles. For pasta, it is better to take horns or thin pasta. It is preferable to take hard varieties or sausage cheese. It lasts longer. Since butter cannot be stored in the summer for more than two or three days, it is better to take ghee with you. It is more convenient to have sugar in lumps. If you are not going to buy fresh vegetables and fruits while traveling, take vitamin supplements on a long trip.

Dried crackers should not be placed in bulk in a bag. They will break and crumble in your backpack. They are placed tightly next to each other, wrapped in tracing paper and placed in an old (but clean!) nylon stocking. On it, knots are made between the packs. The result is a garland from which it is easy to cut a portion without printing the rest. Similar packaging - in stockings - is also suitable for cookies, sweets, dried fruits, and onions. Dried fruits are washed several times in advance with warm water and dried on clean paper (not in the oven!).

The sausage should be greased with sunflower oil and wrapped in tracing paper. Do the same with cheese. Lard, brisket, brisket, cheese, and sausage cannot be placed in a plastic bag for a long time - they suffocate without access to air. You can melt the butter and pour it in a semi-liquid state into wide-necked plastic jars or metal instant coffee jars. The latter must first be checked for leaks by pouring water into them. Just in case, put the jar in a plastic bag.

Vegetable oil and tomato sauce are poured from bottles into flasks or plastic jars with a tightly screwed lid. If it leaks, you need to pull a rubber fingertip or a children's balloon over the top. Backpacks containing oil should be handled with care while hiking. There is no need to throw them at random, put them on their side to sit on a small rest, etc.

Do not skimp on seasonings, especially since their weight is insignificant - adjika, pepper, bay leaf, various dried herbs, tomato paste. Onions and garlic not only improve the taste of dishes, but are also generally beneficial, as they have antimicrobial properties. A clove of garlic, eaten at night, disinfects the oral cavity and tonsils, preventing colds.

Personal utensils and kitchen utensils for camping.

When hiking or traveling, it is preferable to take aluminum spoons, since wooden spoons sometimes break or float away when washing dishes in a river. It is advisable to take an enameled mug, 300 grams, aluminum burns both lips and hands. Both aluminum and enamel bowls are used, although the latter are heavier. A flask and a thermos are not essential items on a hike.

Of the kitchen utensils for a one-day hike, if you are going to make a fire, one pot or pan will be enough - for tea. Non-tinned copper, galvanized or enameled buckets and pans are dangerous. Some can cause poisoning, while in others the enamel sometimes bounces off in the fire and gets into the food. It is best to use utensils made of aluminum or stainless steel alloys.

The capacity of the dishes is chosen so that each person receives a total of 1.5 to 2 liters. For example, for a group of 9-10 people on a multi-day hike, a set of buckets or pans of 6, 6.5 and 7 liters is suitable, for 6-7 people - 5, 5.5 and 6 liters. Cooks on duty need 1-2 ladles, canvas mittens (remove buckets from the heat), a brush for washing dishes, a steel wool, a piece of oilcloth to replace the table.

CHAPTER 1. BASICS OF RATIONAL NUTRITION

What is balanced nutrition? Essentially, it is following three basic principles of nutrition:

The balance between the energy supplied by food and the energy expended by a person during life, in other words, energy balance.

Satisfying the human body's needs for a certain amount and appropriateness of nutrients.

Adherence to a diet (certain meal times and a certain amount of food at each meal).

Following these principles, it is necessary to have two mandatory conditions:

– rational culinary processing of products, preserving nutrients as much as possible;

– compliance with sanitary and hygienic rules for preparing and storing food.

During a tourist trip, it can be difficult to observe the three basic principles of rational nutrition. An equally difficult task is preparing and storing food while camping. The use of a primus stove, a gas burner, a fire for these purposes, difficult climatic conditions: the peculiarities of the geographical location, time of year and day, and, finally, the experience of cooking by the participants in the hike - all these are factors that make it difficult to fulfill the above conditions. But at the same time, the organizers and participants of amateur hiking trips, trips, excursions, expeditions, tourist walks (for the little ones), PWD will confirm that they strive for a balanced diet (sufficient calorie intake - corresponding to the chosen complexity of the hike, the required amount of proteins, fats, carbohydrates , vitamins, microelements, macroelements) are a must. The success of completing the route, completing assigned tasks, the health of tourists, their performance and, finally, a good mood depend on this.

Essential Nutrients

Squirrels. Proteins are among the most important nutrients. They form the basis of every living cell, every living organism. Science has proven that a lack of proteins has a detrimental effect on the health and ability to work not only of children and adolescents, but also of adults.

Proteins are complex chemical substances that, under the influence of digestive juices, break down in the intestines into their constituent parts - chemical compounds soluble in water or in the juices of the digestive canal. These protein breakdown products, so-called amino acids , are absorbed through the intestinal walls into the blood; Proteins are created from them in the human body.

Depending on the amino acid composition, proteins can be complete and inferior. If proteins contain the amino acids necessary for the body and in the required proportions, then they belong to full-fledged.

The most “valuable” proteins include milk, meat, fish, eggs, i.e. proteins contained in products of animal origin. Proteins contained in products of plant origin are, in general, inferior in value to animal proteins. However, the proteins in potatoes, cabbage and some other vegetables can be considered complete.

The proteins contained in grain products are of lower quality, but when they are combined with other proteins, especially animal proteins, their value increases. For example, buckwheat contains protein, which is low in some amino acids important for the body, but when buckwheat porridge is consumed with milk, this deficiency is compensated. There are even fewer essential amino acids in millet proteins. But when products such as meat, potatoes, etc. are consumed together with millet products, a set of amino acids is obtained that meets the needs of the body.

Hence the conclusion:The more diverse the composition of the products included in the diet, the greater the opportunity to obtain high-quality proteins from food. A prerequisite for this is the presence of a sufficient amount of animal proteins in the food.

In the human and animal bodies there is continuous oxidation of substances, or, as they say, combustion. It is necessary to maintain life and performance, for the functioning of the heart, liver, stomach and other internal organs.

The amount of heat that is released in the body during the combustion of food substances is expressed in calories. When 1 g of protein is burned, as well as 1 g of carbohydrates, 4.1 large calories are released.

Fats. Of all nutrients, fats are the most concentrated source of energy. When burning each gram of fat, 9.3 large calories are released, i.e. more than two times more than when burning proteins and carbohydrates. Therefore, they give a greater feeling of fullness. Being a necessary component of food, fats improve its taste, increase digestibility, and, due to their high calorie content, make it possible to reduce the volume of food. However, in large quantities, fats are difficult to digest and poorly absorbed by the human body.

Fats are divided into animal and vegetable. The most valuable fat is found in milk, sour cream, cheese, cottage cheese and animal oil. The fat in these products is easily digestible and contains a number of essential vitamins (A and D). Among other animal fats, lard and poultry fat have the best digestibility and taste. Beef and lamb lard are less digestible than other fats.

Vegetable fats and margarine, although inferior in taste and lack of vitamins to milk fat, are of great importance in nutrition and are well absorbed. Fortification of these fats with vitamins A and D further increases their nutritional value.

Carbohydrates. The source of carbohydrates in the diet is plant products, i.e. bread, flour, cereals, potatoes, vegetables, fruits and berries. Among animal products, carbohydrates in the form of milk sugar are found in milk. Since plant foods are in most cases cheaper than animal foods, carbohydrates are the cheapest source of energy.

In various foods, carbohydrates are presented in the form of starch, sugars and fiber. Sugars and starch are well absorbed. At the same time, sugars, due to their good solubility, quickly enter the blood, while starch, exposed to the action of digestive juices, first breaks down into simpler substances - sugars, which are then gradually absorbed and pass into the blood. This helps maintain a certain level of sugar in the blood and gradually deliver it to the tissues. Therefore, it is advisable that most of the carbohydrates enter the body in the form of starch.

Fiber changes little in the human digestive canal and is poorly absorbed. It is found in significant quantities in rye bread, in some cereals - oatmeal, millet, barley, and in a number of vegetables. However, it would be wrong to conclude that fiber is not needed. Some fiber is necessary for the proper functioning of the gastrointestinal tract.

Proteins, fats and carbohydrates are often called essential nutrients , which provide the body with the necessary amount of energy and compensate it for the waste of substances in the process of life. However, science has proven that for human health it is absolutely necessary that his food also include mineral salts and vitamins.

Mineral salts. Of these salts, the most studied effect on the body is calcium, phosphorus, iron, magnesium, chlorine, sodium.

Calcium and phosphorus – main component of bones. Therefore, their content in food is especially important for the body. Calcium is also essential for normal heart function. Calcium from milk and dairy products is best absorbed, while calcium contained in bread products, especially coarse rye and wheat bread, is absorbed much less well.

Phosphorus is part of the nervous tissue of the human body. Phosphorus is found in significant quantities in bread products, potatoes, milk, meat, and eggs. It is well absorbed, but it should be noted that phosphorus contained in animal products has a more beneficial effect on the nervous system than phosphorus found in plant products.

Iron necessary for the formation of hemoglobin in the blood. Iron is found in baked goods, fresh herbs, and meat. Milk and its products are low in iron.

Magnesium affects the functioning of the heart, as well as the condition of the skeletal system.

Sodium chloride, i.e. ordinary table salt is of great importance for the body. Both deficiency and excess: it has a harmful effect on human health. Under normal temperature conditions, 12-15 g of this salt per day is sufficient for adults; for hot climates, 20-25 g.

Not all sources of minerals are equal.

Vitamins.These substances are extremely important for human health. Their absence and even deficiency leads to a number of diseases and negatively affects health.

All known vitamins are divided into two groups : water soluble vitamins And fat-soluble vitamins. Of the most important vitamins, group I includes vitamins C and group B, and group II includes vitamins A and D.

Vitamin C is of great importance for the body, as it protects against the occurrence of scurvy, improves a person’s well-being and helps increase the body’s resistance to infectious diseases.

This vitamin is found almost exclusively (with the exception of fresh milk) in plant foods, mainly vegetables and fruits. The main sources of it in the diet are fresh potatoes, cabbage, tomatoes, green onions, lettuce and other greens. A large amount of this vitamin is found in black currants, lemons, tangerines, and some varieties of apples (Antonovka, anise, etc.). Dried vegetables, fruits and berries, with the exception of rose hips, contain almost no vitamin C. Grain products also do not contain vitamin C.

Vitamins B 1, B 2 and PP, related to the B vitamins, have been the most studied.

Vitamin B 1 is of great importance for the nervous system. With a lack of this vitamin, a person experiences rapid fatigue, drowsiness, irritability, pain in joints and muscles. A complete lack of vitamin B 1 in food leads to serious illnesses.

Vitamin B 1 is found in large quantities in the shell of grains, especially wheat. Therefore, the most important source of it in the diet is wheat bread made from low grade flour. On the contrary, wheat bread made from 1st and higher grades of flour, semolina and toffee are poor in these vitamins. A significant amount of it is found in legumes, oatmeal, etc.

Vitamin B 2 promotes better digestibility of food. It is necessary for normal growth and development of the body.

Vitamin B2 is found in significant quantities in milk, in some by-products - liver, heart; vegetables - cabbage, tomatoes, etc., as well as legumes.

Vitamin PP, otherwise called nicotinic acid, protects the human body from diseases of the central nervous system and gastrointestinal tract.

A significant amount of this vitamin is found in meat, milk, wheat bread made from wallpaper flour and second-grade flour, and legumes. Yeast and some other products are richest in it.

Vitamin A plays the largest role among fat-soluble vitamins. It is of great importance for the normal functioning of the visual organs and increases the body's resistance to infectious diseases.

This vitamin is found in some animal products - milk, butter and ghee, cheese, fatty cottage cheese and sour cream, eggs, liver. In addition, the most important source of this vitamin in the diet is carotene, a substance from which vitamin A is formed in the body (in the liver).

Carrots, green onions, tomatoes, lettuce and other greens are rich in carotene, and apricots are among the fruits. Carotene is best absorbed by the body when it is dissolved in fat. That's why carrot, For example, It is recommended to use it in fried form.

All vitamins, but to varying degrees, are characterized by significant losses during storage and, especially during culinary processing of products. Vitamin C is most unstable; it dissolves when food is stored for a long time in water and is quickly destroyed when heated in the presence of atmospheric oxygen. Therefore, it is not recommended to keep peeled potatoes and vegetables in water for a long time; they should only be placed in boiling water and cooked at low boil in a closed container so that they come into less contact with air.

It should be remembered that any heating significantly reduces the vitamin C content of the product.