OK, you have the map, the gear, you’re ready for off. But what about food? Whether you’re on top of a mountain, walking on the beach or foraying in a forest, what should you be tucking into at lunchtime? We asked Dr Chris
Fenn, accredited nutritionist and author of The Energy Advantage —
Fuelling Your Mind and Body for Success, what she thinks is the perfect packed lunch.
Tuna, sweetcorn and salad wholemeal sandwich
Date and
walnut muffin
Hot spicy apple juice
The perfect mix because tuna (like salmon, herring and mackerel) is an oily fish, which provides essential fats — needed to keep your joints and brain cells working well, while the wholemeal bread and sweetcorn provide fibre. Muffins are a good source of carbohydrate and you can’t beat home baking because it doesn’t contain additives such as colouring, preservatives and artificial sweeteners. Dilute fresh apple juice with hot water and add a few cloves to the flask. Sweetened with natural sugar, it provides a warming drink if it’s a cold day.
Banana and honey
wholemeal roll
Trail mix
Water
Banana and honey wholemeal roll is the vegetarian option for those who don’t eat fish. Make up your own trail mix using a range of dried fruits — chopped dates, apple rings, raisins and apricots. Try to buy unsulphured, organic apricots — they look brown rather than orange but are better for you. The best nuts are walnuts, brazils and almonds. They all contain a good dollop of vitamin E and essential fats. A bottle of pure natural mineral water is the best fluid on a hot day.
Cheese and Marmite sandwich
Banana
Tea
Lose points if bread is white. Did you know you need to eat five slices of white bread to get the same amount of fibre as in one slice of wholemeal? If you enjoy cheese, use a strong mature cheddar to give plenty of flavour — but cut down on the amount. Marmite is a fabulous food bursting with B vitamins, is
100 per cent vegetarian and virtually fat-free. Bananas are nature’s own
energy bar. They’re almost pure carbohydrate and don’t contain fat. On the plus side tea contains a range of health-giving nutrients known as antioxidants. However, it also contains caffeine which is a diuretic and can drain energy and cause headaches.
Egg salad sandwich
Malt loaf or fruitcake
Orange
juice
Stuff a roll with sliced hard-boiled egg, lettuce, tomato and moisten with French dressing, made with olive oil. Malt loaf or fruitcake gives a good supply of the all important carbohydrate fuel. However, home-made fruitcake is the best option since shop bought cakes tend to contain a cocktail of additives. Choose 100 per cent fresh orange juice. Steer clear of cartons labelled ‘drink’. These contain mainly sugar, water and colourings and a lot less actual fruit juice.
Ham
and mustard sandwich
Cereal
bar
Coffee
Great if the bread is wholemeal, but ham is a source of unhealthy animal fats — so make sure it’s the real thing, not stuffed with flavourings. Go for organic cereal bars since these contain natural ingredients. Avoid those designed to replace breakfast. They’re full of refined sugar, additives and processed ingredients. Coffee is the worst choice to take into the hills. The diuretic effect on your body means more comfort stops and loss of fluid. On a hot day, when you’re likely to be sweating, it’s difficult to drink enough anyway to prevent dehydration, so you need a drink which puts back fluid.
Remember — wrap your picnic in cling film and carry it in a plastic lunch box. Any drinks like water or orange juice should always be in a sturdy container, like a Sigg bottle.
The perfect 
OK, you have the map, the gear, you’re ready for off. But what about food? Whether you’re on top of a mountain, walking on the beach or foraying in a forest, what should you be tucking into at lunchtime?
Remember — wrap your picnic in cling film and carry it in a plastic lunch box. Any drinks like water or orange juice should always be in a sturdy container, like a Sigg bottle.