Are you going for a walk? 3 useful products worth having in your backpack (including muesli bars)

This time of year, many of us love to get outside and spend time in nature. This may include hiking in the many stunning areas of Australia national parks.

Walking in nature is a great activity that supports both physical AND sanity. However, there may be risks and it is vital to be prepared.

You may have read the news about the tourist, Hadi Nazari, who was recently found is alive after spending 13 days lost in Kościuszko National Park.

He reportedly survived for almost two weeks in the Snowy Mountains region of Fresh South Wales, drinking fresh water from streams, eating picked berries and two muesli bars.

What products will you pack the next time you go on a day hike?

Here are my top three products to take with you on a bushwalk. They are affluent in nutrients and energy, airy and available at your local grocery store.

1. Muesli bars

Tests apparently he ate two muesli bars he found in a mountain hut. Whoever left the granola bars there made a great choice.

The muesli bars are individually packed, which ensures their longer shelf life and facilitates transportation.

They are also a good source of energy. Muesli bars usually contain approx 1500–1900 kilojoules per 100 grams. The average energy content of a 35 g bar is approximately 614 kJ.

It could be fraction what you usually need during the day. However, the energy from muesli bars is released at slow to moderate pacethat will lend a hand you survive longer.

There are also muesli bars full of nutrients. They contain all three macronutrients (carbohydrates, proteins and fats) that our body needs to function. They are a particularly good source of carbohydrates, which are a key source of energy. The average Australian muesli bar contains 14 g of whole grainswhich provide carbohydrates and dietary fiber for long-lasting energy.

Muesli bars containing nuts are typical higher fat content (19.9 g per 100 g) and protein (9.4 g per 100 g) than those without.

Fats and proteins are helpful releasing releasing energy from food and protein will lend a hand you sustain yourself feeling full for longer.

There are many different types of granola bars to choose from. I recommend looking for those with whole grains, higher fiber and higher protein.

2. Nuts

Nuts are nature’s savory snack and an excellent source of energy. Cashews, pistachios and peanuts contain approx 2300-2400 kJ per 100g while Brazil nuts, pecans and macadamia nuts contain approx 2700-3000 kJ per 100g. So a 30 g serving of nuts will provide approximately 700-900 kJ, depending on the type of nut.

Like muesli bars, energy from nuts is released slowly. So even a relatively miniature amount will provide you with energy.

There are nuts too full of nutrientssuch as protein, fat and fiber which will lend a hand stop hunger and make you move longer.

When choosing nuts for packaging, almost any type of nut will work great.

Peanuts are often the best value for money or choose something like walnuts rich in omega-3 fatty acidsor a mixture of nuts.

Whichever nut you choose, choose unsalted, natural or roasted varieties. Salted nuts will make you thirsty.

Nut bars are also a great option, with the added benefit of coming pre-packaged (although nuts can also be easily packed into reusable containers).

If you have a nut allergy, another option is roasted chickpeas. Just try to avoid those with added salt.

3. Dried fruit

If nuts are nature’s savory snack, fruits are nature’s sweets. Fresh fruit (such as pre-frozen grapes) is great for refreshment and makes a great daily snack, although it can add some weight to your hiking backpack.

So if you want to reduce the weight you carry, reach for dried fruit. It is lighter and tolerates a variety of conditions better than fresh fruit, making it less likely to spoil or bruise while traveling.

There are many varieties of dried fruits such as raisins, dried mango, dried apricots and dried apple slices.

These are good sources sugar for energy, fiber for fullness and well digestion, and contain lots of vitamins and minerals. So choose one (or a combination) that suits you.

Don’t forget about water

The next time you go hiking during the day, you’ll be ready with these easy-to-access, airy, energy- and nutrient-dense snacks.

This is not the time to worry too much about limiting your sugar and fat intake. Hiking, especially in arduous terrain, puts a lot of strain on the body and requires energy. For example, an adult hiking on uneven terrain may burn upwards from approx 2000 kJ per hour.

And of course, don’t forget to take plenty of water with you.

Having access to even a circumscribed amount of food and plenty of fresh water will not only make your hike more enjoyable, but could save your life.