Going for a bushwalk? 3 handy foods to have in your backpack (including muesli bars)

This time of year, many of us love to get out and spend time in nature. This may include hiking through Australia’s many beautiful national parks.

Walking in nature is a wonderful activity, supporting both physical and mental health. But there can be risks and it’s important to be prepared.

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

He reportedly survived for almost two weeks in the Snowy Mountains region of New South Wales by drinking fresh water from creeks, and eating foraged berries and two muesli bars.

So next time you’re heading out for a day of hiking, what foods should you pack?

Here are my three top foods to carry on a bushwalk that are dense in nutrients and energy, lightweight and available from the local grocery store.

1. Muesli bars

Nazari reportedly ate two muesli bars he found in a mountain hut. Whoever left the muesli bars there made a great choice.

Muesli bars come individually wrapped, which helps them last longer and makes them easy to transport.

They are also a good source of energy. Muesli bars typically contain about 1,500-1,900 kilojoules per 100 grams. The average energy content for a 35g bar is about 614kJ.

This may be a fraction of what you’d usually need in a day. However, the energy from muesli bars is released at a slow to moderate pace, which will help keep you going for longer.

Muesli bars are also packed with nutrients. They contain all three macronutrients (carbohydrate, protein and fat) that our body needs to function. They’re a good source of carbohydrates, in particular, which are a key energy source. An average Australian muesli bar contains 14g of whole grains, which provide carbohydrates and dietary fibre for long-lasting energy.

Muesli bars that contain nuts are typically higher in fat (19.9g per 100g) and protein (9.4g per 100g) than those without.

Fat and protein are helpful for slowing down the release of energy from foods and the protein will help keep you feeling full for longer.

There are many different types of muesli bars to choose from. I recommend looking for those with whole grains, higher dietary fibre and higher protein content.

2. Nuts

Nuts are nature’s savoury snack and are also a great source of energy. Cashews, pistachios and peanuts contain about 2,300-2,400kJ per 100g while Brazil nuts, pecans and macadamias contain about 2,700-3,000kJ per 100g. So a 30g serving of nuts will provide about 700-900kJ depending on the type of nut.

Just like muesli bars, the energy from nuts is released slowly. So even a relatively small quantity will keep you powering on.

Nuts are also full of nutrients, such as protein, fat and fibre, which will help to stave off hunger and keep you moving for longer.

When choosing which nuts to pack, almost any type of nut is going to be great.

Peanuts are often the best value for money, or go for something like walnuts that are high in omega-3 fatty acids, or a nut mix.

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

Nut bars are also a great option and have the added benefit of coming in pre-packed serves (although nuts can also be easily packed into re-usable containers).

If you’re allergic to nuts, roasted chickpeas are another option. Just try to avoid those with added salt.