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As the days grow warmer, many of us seek the rejuvenating experience of hiking through Australia’s stunning national parks. Walking in nature not only strengthens physical health but also nurtures mental well-being. However, any hike, no matter how short, comes with inherent risks, which is why being prepared is essential.
A recent news story highlights the importance of preparedness. Hadi Nazari, a hiker who spent 13 days lost in the Snowy Mountains of New South Wales, survived by foraging for berries, drinking creek water, and eating muesli bars. His story serves as a stark reminder that we must always carry the right supplies when venturing into the wild.
When planning a bushwalk, it’s important to pack lightweight foods that offer both energy and essential nutrients. Below are three top food recommendations that should find their way into your backpack before your next adventure.
1. Muesli Bars
Muesli bars are an excellent choice for a hike. These compact, individually wrapped bars are not only lightweight but also packed with energy. With around 1,500–1,900 kilojoules per 100 grams, a 35g bar provides about 614 kJ of energy. Although this might not meet your full daily energy requirements, muesli bars release energy slowly, helping you maintain stamina for longer periods.
These bars are rich in carbohydrates, protein, and fat, essential macronutrients that your body needs during physical exertion. Many muesli bars also include whole grains (about 14g per bar), contributing to long-lasting energy and fiber. Bars containing nuts tend to be richer in fats and protein, further enhancing their ability to fuel your body and keep hunger at bay.
2. Nuts
Nuts are nature’s savory energy snack. A small serving—about 30g—can provide anywhere between 700–900kJ, depending on the type of nut. Cashews, pistachios, and peanuts offer about 2,300–2,400kJ per 100g, while Brazil nuts and macadamias provide around 2,700–3,000kJ.
Nuts are slow-releasing, making them perfect for extended energy. They are also packed with protein, fiber, and healthy fats, which help you stay full longer while preventing hunger during long hikes. Opt for unsalted varieties to avoid unnecessary thirst, and consider mixing different nuts for variety.
If you have nut allergies, roasted chickpeas are a good alternative, providing similar energy without the risk of an allergic reaction.
3. Dried Fruit
Dried fruit is another excellent hiking snack. It offers a sweet, energy-packed treat while being lighter and more durable than fresh fruit. Dried fruits like sultanas, apricots, mangoes, and apple slices provide natural sugars for quick energy and are rich in fiber, which helps with digestion and keeps you feeling full.
Because dried fruit is less likely to spoil or bruise, it’s perfect for carrying in your backpack, even on rough terrains. Mix different varieties to suit your tastes and boost your energy levels on the trail.
Don’t Forget Water!
While packing the right food is crucial, don’t forget the most important item—water. Hiking, especially on challenging trails, can dehydrate you quickly, and staying hydrated is just as essential as having enough food.
So, whether you’re tackling a short walk or a longer hike, make sure to carry a combination of muesli bars, nuts, and dried fruit for a lightweight, energy-packed, and nutrient-dense trail mix. These foods will fuel your body, helping you stay energized, focused, and safe throughout your adventure.
Remember, your hiking preparation could make all the difference. Stay fueled, hydrated, and prepared—your next outdoor adventure awaits!
This article is provided by The Conversation.
