Outdoor Education…Character development through the outdoors

NUTRITION

Most people seem to get quite hungry when they’re outdoors. Activities use heaps of energy and you have to make sure you get more energy from the things you eat.

Nutrition Resource.pdf

Where do we get this energy from?

Breakfast ideas

This meal is important to kick start the body’s metabolism. You need to eat the kind of food that will give you energy for the rest of the day:

Porridge or museli with milk and sugar
Weetbix, milk, fruit salad and yohurt
Creamed rice and dried fruit
Bacon, sausages, wholemeal bread with butter and cheese or peanut butter

Lunch

For convenience, people often base their lunches on bread or crackers, spreads and dried fruit. Wholegrain bread keeps for several days.

Wraps/pita bread/buns, cheese, tomato, chicken strips/salami/tuna
Or choose your favourite spreads…butter/margarine, salami, cheese, honey, jam, peanut butter or marmite
Fruits such as a banana or apple
Carrots
Soup

Snacks

These are an important source of energy. A lot of trampers have chocolate, nuts, lollies and dried fruit for snacks. When they are mixed together the mixture is known as ‘scroggin’.

S.C.R.O.G.G.I.N.
Museli bars
Fruit such as a banana or apple
Beef jerky or biltong (salted, dried beef strips)
Salami or cheese on crackers

Dinners

On short trips where weight is less important, you can have fresh meat and vegetables. On longer trips, you may need to choose foods that have a low water content.

Normal dinners that you'd have at home i.e. steak, sausages, stir fry, pasta, vegetables, salad
Prepared meals like soup, rice or noodle dinners, pasta and instant puddings
Frozen left-over meals
Freeze-dried meat dinners with dehydrated vegetables

Drinks

You must drink regularly when you are outdoors to prevent dehydration. In very hot weather and when you are doing a lot of exercise you will need to drink more than usual.

Water
Powdered electrolyte drinks such as Horleys Replace, Vitasport, Powerade
Hot chocolate, Milo, tea or coffee

Mr Whitehead's three day trip menu

Day 1: Homemade rolls for lunch; banana, apple, bumper bar/OSM and SCROGGIN for snacks; steak and pasta for dinner; Horleys Replace and water for drinks

Day 2: Porridge, milk powder and fruit salad for breakfast; wraps, chicken strips, aioli, tomato and cheese for lunch; apple, bumper bar/OSM and SCROGGIN for snacks; sausages and pasta for dinner; Horleys Replace and water for drinks

Day 3: Porridge, milk powder and fruit salad for breakfast; wraps, chicken strips, aioli, tomato and cheese for lunch; apple, bumper bar/OSM and SCROGGIN for snacks; Horleys Replace and water for drinks

Purification of drinking water

The human body requires plenty of fresh clean water. It can help you to cool off, digest your food, and maintain your health.
It is recommended you drink 2 litres of water per day.
Add this to the water you use for cooking and cleaning, and a person can end up carrying a lot of water and extra weight around with them. Collecting your water from streams saves carry a lot of weight as one litre of water weighs one kilogram.
Unfortunately, running water from streams often contains pathogens such as Giardia and can leave a person ill from the effects. Try to collect your water from the surface of settled water as pathogens sink to the bottom.
If you are unsure if the water is safe to drink then it must be treated before digesting.

1. Boiling

Boil water continuously for three minutes as an effective way of killing pathogens. This method is best used at night when water can be left to cool overnight ready for the next day.

Advantages:

When overnight tramping, no extra equipment is needed
Easy

Disadvantages:

Can use valuable fuel
Water takes time to cool
Labour intensive

2. Water purification tablets

Just drop the tablets into the water and wait thirty minutes before drinking. Ideal for purifying a large amount of water.

Advantages:

Tablets are small, light and easy to carry
Not labour intensive

Disadvantages:

Water may have an unpleasant taste

Menu plan.pdf

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