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. 

  • 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

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

  • 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.

  • 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.

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