Five Easy Ways to Fuel Your Outdoor Adventure

By Bethany Smith, RD

If you have been hibernating this winter, it’s time to step outside. Whether you enjoy rafting, zip lining or hiking, be sure to bring high energy snacks. Hunger can strike when you least expect it, and if your wilderness adventure turns out to be longer than planned, you’ll be well prepared.

  1. Dried fruits can be made easily in your oven. If you are short on time (the process can take a few hours), grab packaged dried fruits instead. Read the ingredients and choose dried fruits without any added sugar or preservatives, such as sulfites.
  2. Nuts are a great energy source and if salted, can help replace the salt you lose through sweat on hot days. If you’re a fan of the sweet and salty combination, make your own trail mix with your favorite dried fruits, nuts and dark chocolate chips.
  3. Packaged granola and granola bars can be full of added sugar, preservatives and unhealthy fats. Make your own granola with your favorite ingredients or look for packaged granola made with wholesome ingredients like oats, almonds, cashews, dried fruits and honey or maple syrup.
  4. There are hundreds of energy bars on the market. Read the labels to make sure you recognize the ingredients and buy a few to taste before your adventure. Who wants a snack they don’t enjoy?
  5. Bananas, oranges, apples and grapes all travel well for a day trip and are a great source of energy and water.

Before chowing down on snacks, remember to balance calories in with calories out, and don’t forget to stay hydrated and bring plenty of water with you.

Bethany Smith, RD, community wellness representative – Bethany earned her Bachelor’s degree in nutrition from Miami of Ohio and completed a dietetic internship at Georgia State University. She currently provides nutrition education through community partnerships and the Good Measure Meals blog. She is a certified specialist in Oncology Nutrition and certified in adult weight management.


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