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Backpacker Magazine – Online Exclusive

Backcountry Menus For Diabetics

Feeding a diabetic hiker takes planning and professional advice, but not necessarily a special menu.

by: Michele Morris

PAGE 1 2

Snack suggestions

  • 1 large apple and 2 tablespoons peanut butter (14 grams protein, 22 grams carbohydrates)
  • 6 graham crackers and 1 tablespoon peanut butter (7 grams protein, 30 grams carbohydrates)
  • 1/3 cup soy nuts (11 grams protein, 19 grams carbohydrate); mix with raisins for extra flavor and more carbohydrates
  • Low-sugar nutrition bars, such as Mead Johnson's Choice DM (6 grams protein, 19 grams carbohydrates). Contact (800) 247-7893 or to find out where you can buy them.

    Three-Day Menu
    Nutritional values are for one serving of the "Or Even Better" suggestion.

    Instead ofUseOr even betterProtein (g)Carbos (g)CaloriesFat (g)
    DAY 1, Breakfast
    Corn flakes cerealRaisin bran cereal1 cup Kellogg's All-Bran cereal with 2/3 cup nonfat powdered milk and 1 ounce almonds23.477.143616.6
    DAY 1, Lunch
    Flavored crackersPlain saltines2 ounces whole wheat crackers6302260
    3 tablespoons peanut butter21030024
    1 orange015600
    DAY 1, Dinner
    Instant rice and sauce packetInstant white riceNutty Rice (see recipe below)18.378.565130
    1 3-inch fig bar(see recipe below)120992
    DAY 2, Breakfast
    1 sweet, flavored bagelPlain bagelWheat bagel with Mushroom Omelette (see recipe below)224438713.4
    1 orange015600
    DAY 2, Lunch
    1 high-sugar energy bar1 flavored granola bar1 plain granola bar423.71737.3
    3 tablespoons peanut butter119.928224
    1 medium apple021810
    DAY 2, Dinner
    Prepackaged pasta and sauceInstant vegetable soupSpicy Italian Pasta (see recipe below)267868133
    1 3-inch fig bar120992
    DAY 3, Breakfast
    Flavored instant oatmealPlain instant oatmeal1 cup prepared oat bran with 2/3 cup powdered nonfat milk23.5593276
    2 envelopes sugar-free instant breakfast14462600
    DAY 3, Lunch
    Jerky1 4 oz. can of tuna4 oz. can of chunk chicken25.621464
    8 dried apricot halves2.4401550
    Flavored crackers3 oz. wheat crackers11.37933915
    DAY 3, Dinner
    Flavored instant potatoesLentil soupEasy Beans and Rice(see recipe below)31.38166625

    PAGE 1 2

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Don Schnorr
Jan 24, 2012

Copy the recipe item (nutty Rice) in the search field. The recipe should show up in the list.

Gayle Skoff
Jan 05, 2012

The menus talk about recipe below, but where?

Barbara H
Jun 02, 2009

I am a type 2 diabetic. My blood glucose is well-controlled using a low carbohydrate diet. When backpacking, I also need to have extremely low sodium foods. I would be interested in recipes that are dehydrated, tasty but low sodium as well as low carbohydrate. I know this is a tall order, but I can't be the only one with these requirements.

Kenny Christenson
Jul 01, 2008

The menus promise recipes. It says "See Recipe below", but I can't find any recipes. Is my browser broken?
I spent half the day yesterday talking to my dietician about this problem. I had serious problems with my diet on canoe trips last summer. I would be very interested in seeing these recipes.
Kenny Christenson


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