MENU—tips & tricks—

Florida CampingHEALTHY

If you can get to your campsite by car, bring a cooler.A cooler makes it easy to bring a variety of different foods includingfresh fruits and vegetables.

Make sure you pack produce that will last morethan a dayand doesn’t bruise easily. Carrots, apples andoranges are good choices.

Plain yogurt and fresh eggsare good sources ofprotein, but make sure you consume them early in the trip and keepthem iced.

Cheese, cold cuts, hummus and cookedquinoacan also be stored in the cooler.

Pack the cooler with large chunks of iceinstead of smallercubes. Large chunks of ice melt slower. Drinks can also be frozen toserve as additional ice packs.

Store the meals you plan to eatearlier in the trip on the top of thecooler to reduce the amount of time the cooler is open

while you dig to the bottom for items.

BREAKFASTAlternate days with light breakfasts and heavierbreakfasts, depending on how much physical activity you haveplanned.

Oatmeal is a great option. Add trail mix or peanut butter to keep youfuller longer. Oats and nuts are both good sources of fiber, which isparticularly important on the trail when it's harder to eat fresh fruits,vegetables and other regular sources of fiber.

Other good breakfast choices are whole wheat pancakeswith fruit, protein bars or a vegetable omelet made with powderedeggs.

LUNCH OR DINNERWhole grain pita breads or wraps, which pack easily, area good source of fiber and will sustain your appetite longer than whitebreads. Fill pita pockets or wraps with hummus andvegetables or tuna.Purchase tuna or salmon in pouches, not cans, for lighterpacking.

Dried vegetables are another healthy and convenient option. Youcan buy dehydrated vegetables or make your own if you have a dehydrator.Combine your dried vegetables with spices and grains (rice, couscous,quinoa, etc.) in a zip lock bag. Just add these ingredients to water and boilfor 10–15 minutes.

Before you go on a trip, write out a menuwith every meal you’ll need, including snacks.Preparation is necessary to avoid gettinghungry on the trail, and a menu can be usedas a packing list for your trip.

Fall into Healthy Habits& Plan Your Camping Menu

Backpackingwithout a coolerEat healthy on the trail,even without a cooler.

COOKING MEATIN THE FLORIDA OUTDOORS

Ground Meat& Meat

Mixtures

Beef, Pork160°F

Turkey,Chicken165°F

Fresh Beef,Veal, Lamb

Steaks, roasts,chops145°F

PoultryBreasts,

thighs, legs,wings, roasts

165°F

Pork & Ham

Fresh pork orfresh ham (raw)145°F

Precooked ham(to reheat)140°F

Eggs & EggDishes

EggsCook until yolk & whiteare firm.

Seafood

Fin Fish145°F or cook until flesh

is opaque & separateseasily with a fork.

Shrimp,lobster, crab

Cook until flesh ispearly & opaque.

Clams, oysters,mussels

Cook until shells openduring cooking.

ScallopsCook until flesh is milkywhite or opaque & firm.

Get creative withcamping food:Start an open fire and exploreflavor options.Use this chartand a foodthermometer toensure that meat,poultry andseafood reach asafe minimuminternaltemperature.

Don’t forget spices from home!

Campingwith a cooler

FALL CAMPINGIN FLORIDA

Flor

ida State Parks

Snacks!

Florida CampingHEALTHY

Source: http://www.foodsafety.gov/keep/charts/mintemp.html

Trail mix, granolaand granola bars

are great ways to pack healthy calorieswithout taking up a lot of space. When

shopping for these products, look for lowamounts of added sugar. Reading the

ingredient label on processed foods can helpto identify added sugars. Stay away from

foods listing high fructose corn syrup,honey, regular corn syrup, sucrose, or

brown rice syrup as some of thefirst ingredients.

STAY HYDRATEDDrink water at each meal andbetween meals while outdoors.As a general rule, each personneeds a minimum of two filled32-oz. water bottles to drinkthroughout the day. Know inadvance what your watersources will be and whetheryou’ll need to treat the wateravailable to ensure it’s safe todrink.

There are 161 state parksand 10 state trails in Florida!That’s nearly 800,000 acres

and 100 miles of beaches.The Parks camping menu has something for

everyone: boat camping in Biscayne Bay and LargoSound; equestrian camping; primitive camping in the

wilder areas of Florida; full-facility sites for tentcampers and RVers; and group and youth camping.

You can camp, bike, hike, fish, picnic, swim andmuch more at Florida State Parks.

Go towww.floridastateparks.org

and plan your fallouting!

HealthiestWeightFL.com