Camping season is upon us.  It’s a wonderful way to connect with nature, enjoy the great outdoors, and spend quality time with family and friends. However, maintaining a healthy diet while camping can be challenging, especially without the convenience of a refrigerator. Here are some practical tips, strategies, and delicious food ideas to help you eat well while camping and steer clear of the potato chip trap. Let's dive into essential equipment, staple ingredients, food safety tips, and a sample weekend menu to ensure your camping trip is both enjoyable and nutritious.

Essential Equipment for Healthy Camping Meals

1. Cooler: A high-quality cooler is crucial for keeping perishable foods fresh. Opt for one with thick insulation and a reliable seal.  Some coolers can plug into your car or truck and act like a fridge.
2. Portable Stove or Grill: A compact camping stove or portable grill allows you to cook a variety of meals despite fire bans.
3. Camping Cookware: Lightweight pots, pans, and utensils designed for outdoor cooking are essential.
4. Food Storage Containers: Airtight containers and resealable bags help keep food organized and fresh.
5. Cutting Board and Knife: A foldable cutting board and a sharp knife are indispensable for meal prep.  Consider having one for meat and one for produce.
6. Insulated Water Bottle: Staying hydrated is key, so an insulated water bottle is a must. 
7. Campfire Cooking Tools: Skewers, tongs, and a grill grate can expand your cooking options.

Staple Ingredients for Camping

1. Whole Grains: Oats, quinoa, brown rice, and whole-grain pasta are versatile and nutritious.  Bring them dry and they will last without refrigeration.  Precooked at home will save you food prep time if you have room in your cooler.
2. Canned Goods: Beans, tuna, salmon, tomato sauce, fruit and vegetables are convenient and don’t require refrigeration.
3. Nut Butters: Peanut butter or almond butter provide shelf stable protein and healthy fats.
4. Fresh Produce: Choose hardy fruits and vegetables like apples, bananas, oranges, onions, carrots, squash and bell peppers that last longer without refrigeration.
5. Nuts and Seeds: A great source of protein and healthy fats for snacking.
6. Dried Fruits: Raisins, apricots, prunes, figs and dates are nutrient-dense and have a long shelf life.
7. Protein Sources: Pre-cooked chicken and hard-boiled eggs are excellent protein options.

Food Safety Tips

1. Pack Smart: Use ice packs or frozen water bottles to keep your cooler cold. Store perishables on the bottom and non-perishables on top.  Bring chili made at home frozen to keep the cooler cold.
2. Keep It Clean: Wash hands, utensils, and surfaces regularly with hot soapy water to avoid contamination.
3. Cook Thoroughly: Ensure meats are cooked to safe temperatures to prevent foodborne illnesses.
4. Separate Raw and Cooked Foods: Use separate cutting boards and utensils for raw and cooked foods to prevent cross-contamination.
5. Store Leftovers Properly: Quickly cool and store leftovers in airtight containers in the cooler.  Do not keep perishable food that has sat out at room temperature for over 2 hours.

Sample Weekend Menu

Friday

Dinner

• Grilled chicken skewers with bell peppers and onions
• Quinoa salad with black beans, cherry tomatoes, corn, and avocado.  (make ahead and add avocado when served)
• Grilled peaches

Saturday

Breakfast

• Overnight oats with almond milk, chia seeds, blueberries and raisins.  (Make ahead in mason jars and pack in the cooler)
• Fresh fruit (banana) Top with fresh fruit and toasted almonds.

Lunch

• Whole grain wraps with canned tuna, avocado, lettuce, and tomato
• Carrot and celery sticks with hummus

Dinner

• Campfire chili with canned beans, tomatoes, chili powder and ground turkey (make ahead and freeze or cook from scratch on the fire).
• Whole grain tortilla chips
• Grilled corn on the cob

Snacks

• Trail mix with nuts, seeds, and dried fruit
• Apple slices with peanut butter

Sunday

Breakfast

• Whole grain pancakes with fresh berries and a drizzle of syrup
• Greek yogurt (stored in the cooler)

Lunch

• Chicken sandwiches with pre-cooked chicken, lettuce, cucumber, tomato, cheese and mustard.
• Fresh fruit (orange wedges)

Dinner

• Foil packet salmon with lemon, garlic, and asparagus.  (bring frozen salmon fillets which will thaw in the cooler by Sunday)
• Grilled zucchini
• Whole grain rolls

Snacks

• Hard-boiled eggs
• Mixed nuts

With a little planning and the right equipment, it's entirely possible to enjoy healthy and delicious meals while camping. By following these tips and using the sample menu as a guide, you can ensure that your next camping trip is not only fun but also nutritious. Happy camping and happy eating!

For personalized advice and more detailed meal plans, consult with a registered dietitian at www.eatingforenergy.com. Safe travels and enjoy the great outdoors!