June 29, 2024

For many, camping is a fun way to experience the great outdoors with family and friends. But did you know it can also benefit your health as well? As a registered dietitian, I love helping my patients have a more holistic view of their health, which can mean focusing on physical, mental and social health. Camping can benefit your health in all areas, such as helping you have more joyful movement, promoting relaxation and reducing stress, and helping you build stronger relationships with family and friends. That’s why I wanted to share three key essentials you’ll want to pack for your next outdoor adventure to make sure nothing gets in the way of enjoying all those benefits!

The first essential to pack is food that keeps you fueled and nourished so you’re ready for any activity. These nourishing foods include whole grains, vegetables and protein. Whole grains, such as oatmeal, whole grain cereal, and whole wheat buns, help you have more sustained energy. Vegetables, such as peppers, mushrooms, carrots, asparagus and zucchini, can help keep you full and satisfied without feeling sluggish. Vegetables can be eaten raw or grilled over your open fire. Last, protein is important to help repair your tired muscles from all the hiking and swimming. Lean proteins such as chicken, sirloin, or lean burgers are great on the grill or campfire or opt for shelf-stable protein sources such as nuts, low-sodium jerky, and roasted edamame.

Your next essential to pack is drinks to keep you hydrated and replenished! With the increase in physical activity along with the often hot and humid temperatures, hydration is key to enjoying the outdoors. Signs of dehydration can include low energy, poor concentration and dizziness. Water is always going to be the best option to keep you hydrated. The Academy of Nutrition and Dietetics recommends women drink at least 9 cups of water per day and men drink 13 cups per day. However, you will need more if you are sweating or breathing a lot (for example, when you are hiking). Liquid water enhancers, such as Mio and Stur, can also be a great choice to add flavor to your water without adding excess sugar or calories. If it’s hot, humid, or you are sweating a lot, you will also need to replenish your electrolytes, which include magnesium, sodium and potassium. Adding to your packing list items such as Liquid I.V. Sugar Free or BodyArmor Lyte can help replace those electrolytes.

The last essential you will want to add to your outdoor gear is supplies to promote food safety. These supplies will make sure foodborne illness doesn’t ruin your outdoor fun. This includes a way to keep perishable food cold, such as an insulated cooler. Remember, you want to keep perishable food under 40 degrees Fahrenheit to prevent harmful bacteria from growing on food. You will also want to be sure to pack a food thermometer, as cooking over an open flame can result in uneven cooking temperatures. Just relying on food “looking done” is not the best plan; you will want to verify the internal temperature with a food thermometer. Another food safety essential is sanitizing wipes. Packing sanitizing wipes can be a convenient, portable way to prevent cross-contamination and keep food equipment safe.

Be sure to pick up all these outdoor essentials on your next Hy-Vee run so you can be confident your next outdoor adventure will be your best yet! Want to work one-on-one with a Hy-Vee dietitian to help fuel your next outdoor adventure and beyond? Our individual nutrition sessions are tailored to your personal health and fitness goals and are beneficial for anyone looking for realistic ways to reach their health goals. Be sure to visit https://www.hy-vee.com/healthnew/dietitians to schedule your appointment today!

And if you’re looking to incorporate more fueling foods to your camping trip, try this simple and delicious Cajun Veggie Pack recipe.

Cajun Veggie Packs
Serves 2

All You Need:
2 ears Hy-Vee mini corn on the cob, cut crosswise into 1-inch pieces
1 cup multicolor baby potatoes, halved
½ green bell pepper, seeded and sliced
¼ white onion, sliced
2 tbsp olive oil
2 tsp fresh lime juice
1 clove garlic, minced
½ tsp Creole seasoning
Salt and pepper to taste

All you do:

1. Preheat gas or charcoal grill for direct cooking over medium heat. Combine corn, potatoes, green bell pepper, and onion in a large bowl.
2. Combine olive oil, lime juice, garlic and Creole seasoning in a small bowl. Drizzle over vegetables. Season to taste with salt and pepper.
3. Divide mixture between two large pieces of foil, fold edges to seal. Grill for 25 to 30 minutes or until vegetables are tender.

Recipe adapted from: https://www.hy-vee.com/recipes-ideas/recipes/cajun-veggie-packs. Shop all of these ingredients at Hy-Vee Aisles Online. The information is not intended as medical advice. Please consult a medical professional for individual advice.