Bronze Group

Expedition Catering & Menu Planning

Expedition Catering

• Maximum Energy – Lowest Weight & Bulk• Different From Home Catering

You will: Eat more calories than you are used to – walking with

a rucksack will burn off lots of energy. Eat less fibre than is considered healthy – Bulky to

carry and very filling; can stop the right levels of calorie intake.

Not be able to eat recommended daily amounts fruit & veg – Bulky & easily damaged

• None of this will be bad for you over the duration of an expedition.

Energy Requirements

• Most Participants will use 2,500 to 5,000 cal’s / day.• Varies with the following:

Gender Weight & Height Hike duration Exertion levels (walking in hills / mountains & carrying a

rucksack will increase this)

• Need to be replaced to avoid exhaustion / exposure• Achieved by increasing Carbohydrates ( Sugars, Starches

& Fats)

Typical Energy Requirements

Requirements for a Male, 15 years of age walking 5 hours with a Rucksack

Expedition Food

Compromise between Weight, Energy, Taste & Convenience

Take foods which:

•contain the greatest amount of energy for lowest weight / volume.

•you will want to eat (enjoy).

•have a short cooking time.

•will keep over the duration of the expedition.

•are not in tins or with high water content (with the exception of small tins of fish; Tuna, Sardines & Pilchards)

Expedition Food

Other things to consider:

• Weight – you have to carry everything

Avoid tins or glass jars

Boil in bag is heavier than dehydrated food

Remove excess packaging (careful not to remove cooking instructions)

• Speed & Ease of Preparation – how long do you want to sit out in the rain?

Boil in the bag is quicker than dehydrated & generally tastier

Pasta; choose quick cook variety

Consider practising at home before you go.

Expedition Food Continued

• Tastiness & Variety – eating the same thing everyday is very dull

To be as varied as possible

Try to get some fresh stuff in the first day.

Less tasty but longer life food later.

• Durability & Longevity – Squashed and gone off!

Food that will not be ruined by being squashed

Perishable stuff eat early

Leave non perishable for later in the expedition.

Fluid Requirements

• To remain healthy you require 2 litres / day

• Exercise & hot weather increases this requirement.

• Never wait until you are thirsty – dehydration has already set in.

• On an expedition you should carry 1 litre of water.

• Include in your expedition plan for topping up water supplies during the day.

Packing & Carrying Food

• Only take the quantities you need.

• Measure out quantities for each meal.

• Discard unnecessary packaging.

• Sort & pack food into daily meal quantities and label.

• Use poly bags and small containers (to avoid spills and leaks in your rucksack)

Menu Planning

General Considerations:

• Breakfast 1 hour before setting off.

• Small amounts throughout the day.

• Ideal distribution of energy intake

Breakfast 20%

During the day 50%

Dinner 30%

• Take your evening meal as soon after completing the days as possible

Menu Planning Continued

General Considerations:

• Adapt the Menu for:

Special dietary requirements of other members of the group.

The groups likes & dislikes (some will go hungry rather than eat something they do not like)

• Refuelling on the move:

Topping up carbohydrates (skeletal muscle fuel)

Keep food in your pockets - snacking is OK

Menu Planning Continued

Breakfast:

• Always have a large breakfast before you start your expedition.

• Make sure you are fully hydrated before you start

• Some breakfast ideas:

Porridge ideal – light & nutritious

Freeze dried or boil in the bag breakfast meal – expensive

Croissants – great early in the expedition; full of fat.

Cereals – requires milk and lacks nutrition

Bread & jam / biscuits / juices / soup / hot chocolate / tea & coffee

Menu Planning Continued

Lunch: more a process rather than an event

• Snack on the move; good snaking foods:

Nuts, fruit & nut mix, flapjack, energy bars, cereal bars.

• Some suggestions if you stop:

First day take a packed lunch prepared at home

Oat cakes & pate (from a toothpaste type tube)

Heavy stodgy cakes – fruit & ginger cake, malt loaf

Flat breads (pitta)

Menu Planning Continued

Dinner:

• After a days hike eat as soon as possible, skip a starter get straight in to your main course.

• Some suggestions:

Noodles, pasta & rice with a packet sauce.

Freeze dried / boil in the bag meals

Follow with a cup a soup.

Puddings – dried fruit / cake with custard / bars of chocolate.

Menu Planning Continued

Emergency Rations:

• Always retain emergency rations; only use in an emergency.

• Assessor might want to check these at the end of an expedition.

• High energy foods such as:

Chocolate / Kendal mint cake / Glucose tablets

Menu Planning Continued

‘Now plan your own 2 day expedition menu’