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Menu Planning

2014 OKPIK Cold Weather Leader Training. Menu Planning. Nutrition in Winter. Increased Calorie needs: Extra weight due to: Clothes Food Gear Cold makes the body run hotter Food effects moral – good food and plenty of it makes for happier campers. Food serves 3 Functions.

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Menu Planning

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  1. 2014 OKPIK Cold Weather Leader Training Menu Planning

  2. Nutrition in Winter Increased Calorie needs: Extra weight due to: • Clothes • Food • Gear Cold makes the body run hotter Food effects moral – good food and plenty of it makes for happier campers.

  3. Food serves 3 Functions Fueling the furnace: energy & heat Keeping the body put together – maintenance of body tissues Regulating body processes Calories = the amount of energy in the food you eat.

  4. Where do calories come from? Carbohydrates Fats Proteins

  5. Carbohydrates • Main energy source • 4 calories/gram • Quick digestion and energy • StarchesSugarsCelluloses breadwhite sugar whole grain cerealsbrown sugarnuts flour fruitseeds potatoesmilk vegetables

  6. Fats • Highest source of energy • 9 calories/gram • Long lasting • Source of many vitamins • Are from animal & vegetable sources: • Nuts, cheese, eggs, meat fats, margarine

  7. Proteins Most common substance other than water. Body repair and growth Back up energy source • 4 calories/gram Sources are: Meat, fish, cheese, milk, nuts, and grains

  8. Provisioning Each of the 3 types can produce energy but the time required for conversion varies Time to burn: • Carbohydrates & sugars -> Proteins -> Fats

  9. Caloric Requirements Caloric requirements increase in the winter due to the energy needed to keep the body warm.

  10. Breakfast Moderate energy, some fat. Options could include: Hot Cereals – oat, wheat, rice, corn, grits, etc Granola bar, fruit bar, cake bar Precooked bacon or sausage – reheat in a bag in hot water. Good source of fat and protein. Fruit – dried fruit/mixes, MRE applesauce Fruit juice – a pure fruit juice (not fruit flavored) to provide liquid, sugar for energy and Vitamin C. Hot Drink – Hot cocoa, tea, spiced cider

  11. Lunch High carbohydrate; minimal preparation (no stove). Items to bring: Hard, fortified crackers, Bagels or Hudson Bay Bread Spread for crackers – Peanut butter, jelly, honey, Cheese, etc Fruit Drink – hot or cold Fruit – dried fruit/mixes, raisins Trail snack – carried over course of day; eaten as needed.

  12. Dinner Adequate calories; highest protein for overnight warmth and tissue repair. Options to consider Hot main dish – one-pot meal, retort meal, or freeze-dried dinner to include a starch, sauce, and a meat. Crackers Fruit Drink – hot or cold Hot Drink – hot cocoa, tea, spice cider, soup Dessert Item to take to bed and eat incase you wake up cold. A “midnight snack” of sor

  13. Snow Kitchens Easier cooking. Big enough for counter space, food preparation, etc. Near water source. Protected from the wind.

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