Food sources

In most urban areas of Australia, food from other cultures can be used to provide varied and interesting foods suitable for the outdoors. Asian food shops in particular offer wonderful ingredients including dried fish, seafood and seaweed, dried and semi-dried meat, dried and UHT bean curd, interesting sauces and pastes, spices, dried coconut milk, dried vegetables, lovely teas, endless dried pulses, pappadams, breads, interesting rice, and exotic packet soups, stews and desserts. It may be prudent to try unfamiliar items at home first.

Carbohydrates
Carbohydrates can be obtained from manufactured/processed foods; sweets; jams; biscuits, cakes, and bread; cereals; flour; sugar; spaghetti; natural foods, including honey, fruits (fresh or dried); leaves/roots of plants (fresh or dried vegetables); grains (a wide variety is available); nuts and seeds.

Fats
Fats can be obtained from plant sources, including oils in seeds and nuts (oil, margarine, nut butters) and animal sources (e.g. butter, cheese, milk, lard, meat fats, fish oils).

Protein
Protein for outdoor trips includes animal sources, including meat, poultry, fish, cheese and dairy, eggs; and plant sources such as beans, legumes (peas), nuts, seeds, and some vegetables, including dehydrated vegetables.

Complementary proteins
Certain combinations of vegetarian food groups complement the individual food values to provide ‘complete protein’. There are three such groups: cereal grains, dairy products, and pulses, nuts and seeds. Combinations of any two of these groups provide more complete nutrition than each group individually. This is particularly important for vegetarians, as meat will normally provide ‘complete protein’.