Wednesday, May 15, 2013

No Refrigeration Necessary


During my recent camping trip, I was presented with the challenge of eating nutritionally-balanced meals without having the convenience of refrigeration or even a cooler.

Here is a list of foods organized by food group that require no refrigeration and yet adequately meet nutritional needs. 

Fruit
  • Fresh fruit- Think easy to wash and keeps at room temperature (Apples, bananas, grapes, tangerines, tomatoes, avocados).
  • Dried fruit- Avoid added sugars and oil by looking at nutrition labels.
  • Applesauce

Vegetables
  • Carrots
  • Peppers
  • Celery
  • Snap peas
  • Dried vegetables- One-quarter cup of dried veggies is equivalent to one serving of fresh.

Grains
  • Bread (whole wheat, pita, multi-grain)
  • Bagels
  • Crackers
  • Pretzels
  • Pre-popped popcorn
  • Crackers
  • Instant oatmeal
  • Cereal cups
  • Energy Bars- Aim for bars with at least 5 grams of fiber and 7 grams of protein and fewer than 170 calories.

Protein
  • Nut butters (single squeeze packets like Justin’s or Jif to-go containers)
  • Nuts (peanuts, almonds, walnuts, pistachios, soy)
  • Seeds (sunflower, pumpkin) - Store them in a small container—like an Altoids tin—when you’re on the go. Besides preventing spilling inside your bag, they provide portion control.
  • Canned tuna or salmon
  • Hummus- individually packaged portions.
  • Cheese- individually packaged portions. Most can be stored outside of the fridge for a limited amount of time.
  • Milk boxes (Horizon Organic)

Meal/Snack Ideas
  • Tomato and avocado sandwich on whole wheat bread or bagel
  • Nut butter and banana sandwich on pita bread
  • Pretzels with hummus
  • Canned salmon or tuna on whole wheat crackers
  • Apple or banana with nut butter

Keep this list in mind when planning your camping or road trip this summer so that you can eat well wherever you go.


No comments:

Post a Comment

Note: Only a member of this blog may post a comment.