Nutrition
Fueled for Fun
By CPT Kate Schrumm
Next time you head out for an outdoor adventure – whether it is hiking, biking or for a relaxing family picnic - make sure you pack healthy snacks to keep you energized and ready for a fun filled day.
If you are planning to be out all day, you will need a mix of carbohydrates, fat, protein and fluids to be at your best. Your local Exchange store or Express offer several great snacks that are full of nutrition and easy to carry. To get enough fuel without carrying too much extra weight, trail mix, granola or sport bars are a great choice. Make a homemade trail mix with nuts, raisins, pretzels and your favorite cereal. If you have a little more space in your bag, grab some whole wheat bread, peanut butter and jelly and make a sandwich. Add some fresh fruit and vegetables to round out your meal and get some additional vitamins and minerals. For high impact activities lasting more than an hour like running or mountain biking, sports gels, beans, chews or a sports drink will give you fast energy and electrolytes.
Planning a picnic? Pack your basket and cooler with whole grain crackers or bread, sliced cheese and lean deli meat, whole fruit or fruit cups in 100% juice, unsweetened applesauce, Greek yogurt, hummus and pita chips and fresh vegetables or salad. Have some time to prepare? Make tuna fish or chicken salad sandwiches with the fish or chicken packets from the Express.
Regardless of your plans, having adequate fluids is always important. Grab bottled water or a sports drink to stay hydrated especially as the summer temperatures climb. Want flavor without the calories? Add a calorie-free flavor packet or choose unsweetened tea.
For healthy choices for every day wellness, check out the guidelines for Operation Be Fit items on our website.
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