Top 10 Healthy Snacks for Backpackers


*This post was made possible by the collaboration of the nutritionists of M Nutrition*


Whether we start exploring a city or a trail, we don’t always want to stop for a long time to eat, to avoid losing precious time! Sometimes, when hiking, it’s not always possible, especially when part of a group.

Here is a brand new top 10 that presents easy, healthy snacks that are healthy, as recommended by a team of nutritionists without whom this post would not be possible! (Special thanks to Marjolaine Mercier!) 

A printable PDF version is available at the end of the post!

>> Exceptionally, this post top 10 isn’t numbered, due to important variations in availability and… tastes! <<

Note: The symbol § indicates a diabetic-friendly options


Chewy Bars (ex. Lärabar ®)

A few nutritional recommendations to make the best choice:

  • 2 g  of saturated fats or less and 0 g trans fat
  • 10 g of sugar or less
  • 2 g of fibers or more
  • 2 g of proteins or more
  • A short list of well-known ingredients

Homemade Trail Mix with Dried Fruits (cranberries, raisins, apricots) and Nuts (cashew, pistachios, almonds + grilled coconut flakes) OR
Commercial Trail Mix 
 (ex. Prana ®)

To make the best choice:

  • Avoid mix with sweets (ex. yogurt bites, chocolate, caramels, etc.)
  • Opt for unsalted, non-roasted nuts

Soy Pudding (ex. Belsoy ®) + Unsalted Cashew Nuts


Peanut (or almond) Butter Stuffed Dates
Split the date and stuff it with almond or peanut butter


Dried Fruits Bars (ex. Fruit to go ®) + Brazil Nuts (variants: pistachios, cashews, walnuts, etc.)


Applesauce Pack (ex. Fruit me up ®, Andros ®) + Pumpkin Seeds (variant: sunflower seeds)


§ Wholegrain Crackers (ex. Ryvita ®) + Cashew Butter (ex. Nuts to you ®)
Carry in a container rather than a bag to avoid bad surprises!


§ Roasted Chick Peas (ex. Three Farmers ® – many flavors including Sea salt & Lime, Balsamic & Cracked pepper) + Raw Vegetables


Whole Unpeeled Fruit (ex. apple, peach, pear, etc.) + Original/Unsweetened Soy Drink (ex. Natura ®)

To pick the right soy drink:

  • “Enriched” mention on the package
  • 10 g of sugar or less (the unsweetened version has no added sugar; the original/plain drink has a little amount. Those are the best choices, when compared to flavored versions like chocolate, vanilla, strawberry, cappuccino, etc.)

§ ½ Pack of Plain Instant Oatmeal (ex. Nature’s Path ®) + Chia Seeds + Cinnamon (to taste!) in a Mason Jar or Sealed Container
Add an individual portion of plain soy drink to the mix 15 minutes before eating!


Essential Tips:

  • Complete and filling snacks are a source of carbohydrates (ex. vegetable, fruit, cracker, oatmeal, etc.) and proteins (ex. nuts or seeds, soy drink, dairy, etc.).
  • When chosen well, chewy bars can be a source of both carbohydrates and proteins.
  • Prefer products that don’t require refrigeration or not perishable (ex. fruits and vegetables) to avoid food poisoning! Wash fruits and vegetables with clean water (boiled, treated or bottled) when in doubts about the cleanliness of tap water!
  • Local markets and grocery shops are perfect for replenishing your snack stocks before a new day of adventures!

Did you enjoy this Top 10?
Good news!
You can find these tips in a practical, printable format (PDF) >> 
RIGHT HERE!


M Nutrition (member of the Ordre professionnel des diététistes du Québec)
South Shore of Montreal
Tel. 438-882-1719
www.mnutrition.ca
info@mnutrition.ca
Facebook : @cliniquesmnutrition

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