Can I survive for six days on trail mix?
Q. I'm scheduled to backpack in the Grand Canyon for 6 days in October. In an attempt to lighten my pack weight, I'd like to leave the stove, fuel, and cooking gear behind and mix a batch of trail mix that will be nutritionally complete. I'd appreciate any advice or suggestions you might have to offer.
A. I'm jealous!! I did a 3-day hiking trip from the South Rim in 2003 and would love to plan another hike from the North. It's such a beautiful place.
You can use the analysis tools here on Nutrition Data to help you plan your trail diet and be sure that it will meet your needs. But I would apply slightly different standards to your diet planning than I would under normal circumstances.
Assuming that you are nutritionally "topped off" at the beginning of your trip (more on that in a moment), there is little danger of developing nutritional deficiencies in six days. So, it's not actually necessary for your trail diet to provide 100% of all nutrients. That makes your job a lot easier.
Of course, you need to carry (or have access to) plenty of water to prevent dehydration. Keep in mind that it is very dry and you will be engaged in vigorous activity, both of which significantly increase your fluid requirements. Count on at least 6 to 8 liters of water a day.
In terms of food, here is what I would prioritize:
1. Calories. You want to be sure that you are carrying enough calories to sustain you for several days of vigorous activity. Use our Daily Needs Calculator to estimate what your caloric expenditure will be. Under the "additional exercise," you'll see many options (walking with packs of various weights, inclines, speeds, etc.). Pick the one(s) that seem to describe the type of hike you have planned and input the amount of time each day you expect to be hiking. The result will tell you about how many calories you will need to eat to maintain your current weight. (If you eat less, you'll end up losing a little weight during your hike.)
2. Sodium. You'll be working hard, but because it is so arid, you might not be aware of how much you are sweating. Dehydration is an issue (be sure you are carrying enough water) but these are also prime conditions for a dangerous condition known as hyponatremia. This happens when your blood sodium levels get too low. Electrolyte beverages (i.e. Gatorade) can help but may not completely insure you against hyponatremia. Including some salted nuts in your trail mix is also a good idea.
3. Protein. You'll need protein to facilitate muscle repair. Aim for 50-100 g of protein.
Second tier considerations might include:
4. Fiber, to prevent constipation. You'll want at least 25-30g per day. Fortunately, nuts and dried fruits, which are the staple ingredients for most trail mixes, are both high in fiber.
5. Palatability/Variety, because eating nothing but the trail mix for six days sounds like a way to ruin a good hike! Consider creating a few different combinations, just to mix things up a bit.
6. Weight/Bulk. As healthy as fruits and vegetables are, they are heavy and bulky and don't provide a lot of calories. Dried fruits and vegetables are a good choice. Cans of tuna and jars of peanut butter, although good protein sources, aren't going to make your pack any lighter, either. Dried meat (jerky) can provide extra protein without a lot of weight. Assuming you have water sources on the train, you can carry powdered electrolyte mix in packets and mix as you go.
Eat extra healthy before your trip
As I said, I don't think its necessary to get 100% of every nutrient during this short time on the trail. But if you're concerned about vitamins and minerals, there are lots of energy and sports bars with added nutrients that can double as multi-vitamins. Or, you can simply take a multivitamin each day.
Even more important, be sure that you leave for your trip well-nourished. In the days leading up to your departure, eat a well-balanced, nutritious diet of whole foods: plenty of fresh fruits, vegetables, and lean protein sources.
Trail food: best choices
For the trip itself, there are any number of pre-mixed trail mixes to choose from. If you'd like to make your own trail mix, you can analyze several combinations using our analysis tools to see how many calories and nutrients various mixes will provide. I'd start with some salted nuts and seeds (for calories, sodium, and protein) and add some dried fruit (for carbohydrates and added antioxidants).
A diet relying heavily or entirely on nuts for protein is going to be quite high in (healthy) fats. Because you'll be so active and it's for a short period of time, I wouldn't worry too much about the high fat content. But it is important to include enough carbohydrates for energy. Dried cereal can provide a low-fat source of carbohydrates, fiber, and other nutrients.
For example, Here's a simple combination of mixed nuts, pumpkin seeds, dried cereal and fruit. Six cups worth would provide about 2800 calories, 76 grams of protein, 2500 mg sodium, and 51 g of fiber. Theoretically, this could provide the bulk of your nutritional needs for one day.
http://www.nutritiondata.com/facts/recipe/695702/2
You can save my recipe to your own pantry and modify it to your liking and individual needs. A few things to keep in mind as you tweak your mix.
- Peanuts are higher in protein than other nuts.
- Dried apricots are particularly high in vitamin A.
- Dried soy nuts are a good source of protein and lower in fat than most nuts.
(Use our nutrient search tool to find foods high in other specific nutrients.)
This is also the kind of question that Nutrition Data users love to weigh in on. So, Nutrition Datanauts, any hikers out there with some other recipes or suggestions?
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Posted by: Kiesa | Oct 1, 2008 5:29:56 PM
In addition to nutrition requirements, I'd suggest packing a combination of sweet/savory foods. On one of the backpacking trips I took this summer I had mainly sweet snacks (trail mix, protein bars, etc). I normally love sweets but by the 4th day I was craving non-sweet food.
Posted by: Monica Reinagel | Sep 30, 2008 2:11:44 PM
Joan,
great point! But I'm imagining that they can't be carrying enough water for 6 days and must be planning to hit water sources along the way!
Posted by: Terry | Sep 29, 2008 10:30:55 PM
This link offers a receipt for "moose goo", an ultralight backpacker's solution to light weigh hiking and energy packed food. It is a combination corn flour, honey and peanut butter with tortillas. Might be worth checking out.
http://www.ultralightbackpacker.com/
Click "gear and food" on the left then hunt for "Ultralight Joe's Moose Goo"
Posted by: Ali | Sep 29, 2008 9:45:49 PM
I can't tell you the nitty gritty differences about dark and white meat but if the dark meat was "bad" for you then poultry would be all white meat, yes? Mother Nature knew what she was doing when she made our foods. Also, don't buy into "the skin is bad for you" propaganda either. Again, if skin was "bad" for you to eat then it wouldn't taste good, it would have an awful color or it would make you immediately sick (or else there would be a little sign tattooed on the skin saying, "not for human consumption"). Kidding there but don't you think that makes more sense than the advice that has been going 'round for a few decades now? All of a sudden, what has worked for thousands of years to feed us, including saturated fats from animals, is no longer good for us. Instead, man-made products are better than Mother Nature's products! Huh? If you question a food, try to imagine what our ancestors ate way back when. They would have probably eaten EVERYTHING on that animal because it was so hard to get and because they also had reverence for the animal for giving up its life to nourish them. I would advise researching when you have questions or are given answers. Here are a couple of good sites that should open up your eyes and maybe lead to more links; Weston A Price Foundation, Dr Kim's website drbenkim.com and George Mateljan's website whfoods.org which should answer a lot of your questions about nutrition.
Posted by: Aurora | Sep 29, 2008 7:11:30 PM
What's the difference between light meat and dark meat. Also I hear many people say that dark meat is suppose to be harmful or unhealthy, why is it? Thanks!
Posted by: Ali | Sep 29, 2008 4:46:45 PM
Healthy fats don't make you gain weight but they help make you feel full; the raw nuts in your trail mix are a good choice. The advice above suggests that too many healthy fats could...? And not to worry about then, maybe suggesting what a lot of people think, eating fats makes you gain weight. I would also forgo the nalgene bottle as they have been shown to leak unhealthful plastics into your drinking water. Try metal instead. The dried and hydrated fruits are a good carb source. Are there any water sources in the area you will be hiking? Perhaps instead of bringing all your water with you, you might be able to make the native water potable by boiling it or with something that might be offered in a hiking store (sorry, not a hiker). Dried meats without a bunch of chemical and additives would be a good source of protein. Good luck and have fun.
Posted by: Joan Magee | Sep 29, 2008 12:24:34 PM
I am a backpacker and dietitian. Since fluid needs can be met by water, whether in food or beverage, I don't get the point of bringing all dried food and lots of water. The weight's the same, whether it's in the food or the nalgene bottle, so why not include some "hydrated" food, like carrots or apples, that travel well.
