Campfire Nutrition

Camping is a fun way to get away from the routine and pace of everyday life that can be a relaxing and healthy outing with the family.  You don’t want to come home from spending time in the great outdoors with garbage gut so here are some ways to keep the yum factor and the nutrition factor high on your next camping trip that are just as great in the backyard as in the mountains. 

The same nutrition rules apply: drink water, incorporate lots of produce, and minimize processed foods.

Breakfast

·      Omelets in a bag.  In a freezer strength, zip-top bag crack a couple eggs add some chopped veggies, a dash of salt and pepper and possibly a sprinkle of cheese.  Close securely; squish the bag and place in a pot of boiling water.  Boil for 10-15 minutes.  Serve with a whole grain English muffin toasted over the fire and some fresh fruit. 

·      Oatmeal.  Individual packets are very convenient for camping.  Be sure to choose unsweetened oatmeal and then after adding some boiling water, everyone can flavor their own oatmeal to taste with dried or fresh fruit, nuts and honey.  Add a serving of fruit and wash it down with some milk (shelf-stable is great for camping). 

Lunch

·      Sandwich or salad fixings are ideal for camping and the veggies can serve a dual purpose by moonlighting as a side for dinner, or an addition to a tinfoil dinner.  Don’t forget lots of veggies, fruits and plenty of water.  If your family would riot without some sort of chips, choose ones with a simple ingredient list and keep the portion sizes in check by choosing pre-portioned bags or portioning your own before you leave. 

Dinner

·      Tinfoil dinner.  Excellent and tasty way to incorporate lots of veggies into a meal.  Load up on a variety of delicious veggies (sweet or white potatoes, corn on the cob chunks, onions, peppers, mushrooms, carrots, celery, even spinach or chard) then add some lean protein (try a mix of beans for a vegetarian option), then season it up without overdoing the salt by using strong flavors like onion or garlic powder, smoked paprika, chipotle pepper, or your favorite herbs.

 

·      Hotdogs.  Choose your dog wisely – going with nitrite free, lower sodium options and putting it on a whole-grain bun, help keep the nutrition high.  Make sure to round the meal out with some tasty salad, fruit or fresh veggies. 

Dessert

·      Baked apples.  Carve the core out of an apple, fill it with some trail mix or any leftover oatmeal topping from breakfast, wrap it in foil and toss it in the coals for 30 or so minutes. 

·      S’mores.  Sometimes s’mores just have to happen or else the camping trip isn’t complete.  If this is the case for you, avoid extra jumbo marshmallows and stick with traditional sized ones.  Try to use a whole grain graham cracker – 2 g fiber per serving, and go with a darker chocolate that will be higher in fiber and lower in sugar.  The key is portion control.  Saving s’mores for after the meal will help keep this traditional camping dessert from derailing the healthiness of your camping experience.