NSW Nordic Ski Club
MENU OUTLINE
Food for cross country skiing must be light weight, compact, easy to prepare and supply the right proportions of proteins, oils, minerals, roughage and carbohydrate!!
When compiling a menu for overnight tours, try to keep the total weight per person per day to less than 1000 g. On longer tours, the total weight should be kept to below 800 g per person per day. It is possible!
The following is a suggested menu outline for an overnight tour. Weights and serve sizes are given on a per day basis.
| MEAL | COMPONENT | SERVE SIZE |
| Breakfast | Muesli. Pre add sugar and milk. | 80 g / day |
| Dry Biscuits (Vita Brits, Ryvita) | 4 biscuits / day | |
| Spreads for biscuits. This is an essential mix of oils, minerals,
starch and glucose
Honey Vegemite Jam Peanut Butter Margarine |
20 g / day 1 film canister / 3 days 25 g / day 30 g / day 30 g / day |
|
| Hot Drink. Either
Orange Drink Powder or Milo (pre add milk and sugar) or Tea / coffee |
1 serve | |
| Lunch | Biscuits | 8 / day |
| Breakfast spreads again. Weights given include breakfast and lunch. | as above | |
| Salami / cabanosi / Biltong etc. | 70 g / day | |
| Cheese | 60 g / day | |
| Chocolate | 50 g / day | |
| Scroggin | Suggest a mixture of:
Nuts (a mixture) Dried Fruit (Whole bananas, figs, sultanas, pineapple, paw paw) Pine Nuts Nutri-grain Boiled Sweets Ginger Shredded Coconut |
100 g / day |
| Health Bars | 2 / day | |
| Dinner | Soup | 1 serve / day |
| Main Course should consist of:
Protein Freeze dried meet, TVP, Soya Protein, Cheese or tuna, etc. Carbohydrate Instant Rice, noodles, cous cous or potato powder. 80 g / day Vegetables Freeze dried or fresh |
||
| Deserts may be:
Instant puddings Tim Tams Jelly, Mousse, Stewed dried fruit and custard Cheese Cake |
||
| Supper may be
Milo Port Rum and Lemon Barley |
1 serve / day |
Last revised 11-May-2008. Produced on Sunday, 11-May-2008 19:07:05 EST