Food Recommendation

for Had Adventure Packages


Normally during trekking and expeditions, main meals are breakfast and dinner. Lunches will be well replaced by snacks during the adventure.

In relation to quantity, the ideal is to be based on what is consumed in the day-to-day. It is not necessary to exaggerate in quantity because during continuous exercise, our body will not consume more than it is accustomed to consume.


  1. There is no formula for feeding on crossings and expeditions. Here we think of food directed to the activity and not to the person. Everything also depends on the duration and level of the activity. Adapt to your taste using correct foods.
  2. Chocolates with high percentage of cocoa (bitter) are more interesting because they provide a concentrated energy source in addition to nutrients and antioxidants, and are more resistant to temperature.
  3. Stuffed biscuits and industrialized cakes are rich in sugar providing energy for a short time. The hydrogenated fat present in both of them disrupts the body and brings harm, such as reducing good cholesterol and increasing triglycerides. They are virtually devoid of proteins, vitamins and minerals.
  4. There are numerous cereal bars, most of which are similar to cakes and stuffed biscuits. There are some good choices, but they are minority. Protein bar is more interesting because it is more difficult to carry proteins than carbohydrates for an expedition. Carbohydrate gels are unnecessary, except in high-level competition where it is avoided to lose yield by digesting whole, solid foods.
  5. The use of potatoes is recommended, as it releases carbohydrate more slowly than other foods and can be used instead of cakes, biscuits, cereal bars. They provide energy for longer periods.
  6. For trekking, the ideal is the balanced consumption of carbohydrates, proteins and fats before, during and after the activity. Eating carbohydrate before an activity and protein in the end is useful for anaerobic activities such as bodybuilding.
  7. Intake of healthy fat is recommended, unsaturated, such as those from oilseeds, easy to carry and tasty. Considering its low weight in the backpack, it is a healthy and concentrated source of energy. Beware of cashew nuts and peanuts, as it has a lot of salt, increasing the need for fluid intake.


  • Freeze-dried or vacuum food (Adventure stores and supermarkets)
  • Rice in sachets (Markets – there are good risotto options and other food prepared only with boiling water)
  • Spaghetti (and sauce sachets)
  • Noodles (spares)
  • Grated parmesan cheese
  • Potatoes (preferably sweet)
  • Onion Soup (serves as sauce)
  • Salami / Calabrese Sausage (we recommend to bring chopped)
  • Lentil
  • Soups
  • Manioc crumbs
  • Spices (in cube dispenses use of oil)
  • Salt



  • Chocolate / Coffee (soluble or powder with filter)
  • Powdered milk
  • Oatmeals / Milk flour (for Porridge)
  • Arabic bread (less volume) or bread loafs
  • Cheese without refrigeration (Parmesan, Gouda, Sbrinz, Polengui)
  • Tapioca and fillings (butter in sachet, jelly in sachet, nutella, etc)
  • Sugar
  • Protein bar, cereal bar (some – verify before buying)
  • Raisins, dried and crystallized fruits
  • Mix of Oilseeds (nuts, hazelnuts, macadamias, peanuts, etc – beware of sodium)
  • Tea
  • Bitter chocolate (the more cocoa the better)
  • Isotonic powder or tablet (Adventure stores and supermarkets)
  • Powdered juices (beware of sodium)