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How much food to bring for 3 days of outdoor hiking
The four principles of lightweight outdoor food:

A. Bring dry, no water content - long shelf life, will not freeze

B. Bring no packaging or packaging lightweight - packaging can not be eaten, destroy the scenery

C. With calorie density - the same number of calories, the weight is lighter

D. Directly can eat or cook convenient - save gas canisters ah, but also can reduce weight

The human body consumes calories every day, 60-65% from the carbohydrates, 20-25% from protein, 10-15% from fat. Carbohydrates can provide energy more directly and quickly than proteins and fats and are easy to digest. That's why carbohydrates, mainly from grains, are the first thing you need to replenish.

100g of dry cereal can provide 300-350 calories. 200g per day, i.e. 100g of rice/noodles or a naan per meal. 100g of rice (half a rice bowl) will cook one and a half bowls of rice. (killer indigenous recommended cornmeal, HighlandTrekker recommended instant potato flour, these two benefits are the same calories as rice, noodles, but cooking time is short, the taste of a hundred, save gas canisters, I thank you) (rabbit reminded of the rice at high altitude cooking does not cook, I would like to thank you)

Dried fruits have a high content of oil, calorie density is much higher than the cereal, suitable for when the Snacks, 50-100g per day. pine nuts 670, walnuts 620, hazelnuts 600, sunflower seeds 600, cashews 590, peanuts 580, almonds 520, chestnuts 350 (suddenly thought of a dish: pine nuts corn, huh, taste good. highlandTrekker recommended couscous also have to add pine nuts to raise the calorie).

Dried fruits are high in sugar, calories and cereals are almost the same, also suitable for snacks, 50-100g per day. dried dates and honey dates 350, raisins 340, dried fruits 330.

High-protein beef jerky 550, powdered milk 480, pork floss 440, soymilk powder 420, dried fish fillets 300, dried shrimp 250. 100g per day. dried fish fillets, dried shrimp calorie value Smaller because less fat and almost all protein. (killer indigenous and electronic cabbage recommended bacon, depending on the moisture and fat and thin different calories 500 ~ 690, but bacon is very hard Oh)

High dietary fiber is dehydrated vegetables, recommended dried vegetables (wannabe is a kind of vegetable), with boiling water can be eaten, a packet of one to eat one or two dozen days. And oats together can prevent constipation.

Dark chocolate 520, good for replenishing energy, 50-100g per day. 25° above the weather chocolate will melt away, be careful it makes a mess of your backpack.

(Not recommended cream chocolate and white chocolate, added hydrogenated vegetable oils unhealthy)

(Also not recommended hazelnut chocolate, huh, single buy hazelnut than chocolate a lot cheaper oh, there is Snickers is peanut wafer chocolate, single buy peanuts are also a lot cheaper)

The cocoa powder is the raw material of the chocolate, the recommended with the original flavor of the full-fat or medium-fat cocoa powder (with cocoa butter) and some of the unique nutrients of cocoa beans, high calorie), do not bring low-fat or skim cocoa powder (after N processing alkalization and neutralization of many nutrients are gone). Cocoa powder can be washed with milk powder and soy milk powder.

09 military compressed dry food 460 (less oil than 90, dry, not 90 aroma, but will not be greasy), to do breakfast, road meal are suitable, mainly used in emergencies. Energy bars are basically compressed cookies covered with a layer of chocolate. The cookies crumble easily and you end up eating cookie crumbs.

Inflated food, this is better not to bring it, too much space.

Ham sausage, instant noodles, too many additives (instant noodle vegetable packages can be)

Halalogen cooked food more than a day, basically will be bad to throw away (will not be bad preservatives exceeded the standard, I guess you dare not eat it)

Canned goods, vacuum-packed packaging, heavy, and and halogen food cooked food, due to the large amount of water content, the low-temperature environment will be frozen into the ice pimples can not be eaten.

Recommended Lightweight Outdoor Recipes

Breakfast: 70g ready-to-eat cereal, 30g powdered milk/soymilk (1 sachet)

Lunch: 1 large cake/naan (100g), 50g beef jerky/dried fish

Dinner: 100g rice/noodles, 50g beef jerky/dried fish/dried shrimp, dehydrated vegetables, seaweed, squash and butter

Snacks: Chocolate 50-100g, beef jerky/dried fish/dried shrimp, butter

These are the most popular snacks in the world. >Snacks: Chocolate 50-100g, sunflower seeds/peanuts/almonds/sesame candies/milk candies/dry milk flakes 50-100g, dates/raisins/dried fruits 50-100g, Fruit Vitamin C1 capsules

The above total 550-700g of food per day, which can roughly provide 2,200-2,800calories.09 Compressed dry food 500g (2,300calories, enough for Three to four meals) as a supplemental emergency, not recommended to eat meals. The amount of food you can carry 7 days a week is 4-5kg, which is quite a weight reduction from the standard 1kg per day.

The stranded food shortage situation, the food to be redistributed, a minimum of 1,000 calories per day to supplement, almost 250-300g of a variety of food, reduce exercise and wait for rescue.

Finally summarize:

1, the highest calorie value of dried fruit, beef jerky, bacon, chocolate and dairy products can be more to bring more, on the lightweight is extremely helpful.

2, short cooking time, boiling water a rinse can be eaten cornmeal, instant potato flour, instant oats or fried rice flour, flour, save gas canisters, but also can help reduce weight.