Food takes on a whole new meaning in the backcountry. Not only is it your fuel for the day, but cooking often turns into the evening entertainment at camp. As long as you bring enough food, with enough protein, carbohydrates and fat, there is great opportunity for inventiveness. Meal-planning can be fun, so get creative and start experimenting.How much food do I need?

A general rule is 1 1/2 pounds of dry food per person per day. Most people find they eat less than at home for the first few days on the trail, but begin to get very hungry after 5 to 7 days. So by the end of a week-long trip you might be eating 2 pounds a day.

Pay no attention to the statement on any food label about how many people the contents serve. Try a dish at home to find out how many people it serves. Or else get an accurate little scale, and weigh things. If you plan by weight, you will have enough food overall, even if you have too much salami and too little Noodles Almondine.What kind of food do I need?

Strive for a diet of wholesome, natural foods. While every backpacker has his/her favorite items, the building blocks that keep you going are protein, carbohydrate and fat.

• Protein, carbs and fat: Nutritionists recommend a hiking diet of about 60-70% carbos, 10-15% protein, 15-30% fat. Eat some protein at every meal - meat, milk, eggs, cheese, nuts, if you are not a vegan. It is especially important to have protein and fat for breakfast on a hiking day, as they give off their stored energy gradually, rather than quickly, as carbohydrates do. Eat some carbohydrates before you hike, even if it is just a few crackers or a bagel, to make sure that your glycogen reserves are stocked up and ready to fuel your body during the hike.
• Fruits and veggies: You should have your vitamins, minerals and bulk in fruits and vegetables, but the weight problem won't allow you to carry much fresh produce, if any. Freeze-dried fruits are good but expensive. Ordinary dried fruits can be eaten plain or stewed. You can get your vegetables in dehydrated soups and stews, or you can buy dehydrated or freeze-dried vegetables unmixed with anything.
• Snacks:Snacks are important to keep a hiker hiking, both by providing quick energy and, sometimes, comfort. There is room in every pack for a few sugary treats like candy bars, but remember that dried fruits, nuts and energy bars give more staying power than candy. Gum and small, wrapped candies are better left at home. They provide zero nutritional value their wrappers too often end up on the ground as litter.

Backpackers need to drink lots of water.

Hiking greatly increases a person's need for fluids to prevent dehydration, particularly at higher elevations and in the desert. Drinking lots of water can offset some of the effects of high altitude, as well as contribute to your well-being.

Plan on drinking at least 2 quarts of water per day. Hot drinks with breakfast and dinner are helpful. I enjoy hot soup with every dinner.

Backpack: Bear Country: Basics

Backpack: Bear Country: Camping & Food Security

Backpack: Bear Country: Hiking & Bear Encounters

Backpack: Desert: Basics

Backpack: Desert: Camping Considerations

Backpack: Desert: Hazards

Backpack: Desert: Hiking

Backpack: Desert: Water & Food: Dry Camping

Backpack: Desert: Water & Food: Finding & Carrying

Backpack: Desert: Water & Food: Food

Backpack: Finding Water

Backpack: Fitness

Backpack: Food & Water: Repackage

Backpack: Fording Rivers

Backpack: Highcountry: Basics

Backpack: Highcountry: Camping Considerations

Backpack: Highcountry: Hazards

Backpack: Highcountry: Hiking on Scree & Talus

Backpack: In Camp: Bathing

Backpack: In Camp: Campfire: Basics

Backpack: In Camp: Campfire: in the Rain

Backpack: In Camp: Campfire: Low-Impact Fires

Backpack: In Camp: Cooking/Camp Kitchen

Backpack: In Camp: Food Storage

Backpack: In Camp: Ideal Campsite

Backpack: In Camp: Making Camp in Adverse Conditions

Backpack: In Camp: Managing Human Waste

Backpack: In Camp: Sleeping Warm

Backpack: In Camp: Tent or Tarp?

Backpack: In Camp: Washing Dishes

Backpack: In Camp: Women's Sanitation Concerns

Backpack: Packing Your Pack

Backpack: Plan Your Trip

Backpack: Putting on Your Pack

Backpack: Staying Found: Emergency Signaling

Backpack: Staying Found: How to Use a Compass

Backpack: Staying Found: Why Carry a Compass?

Backpack: Treating Water

Backpack: What to Bring: Clothes