Diet: Outdoor Camp at St. John's Island

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Diet: Outdoor Camp at St. John's Island by Mind Map: Diet: Outdoor Camp at St. John's Island

1. Requirements and Restrictions

1.1. Balanced diet

1.1.1. Sufficient Carbohydrates for energy

1.1.2. Sufficient Proteins

1.1.3. Vitamins and Minerals

1.2. No refrigerator to preserve food

1.2.1. Food should not spoil easily

1.3. Portable gas cooker for cooking

1.3.1. Food should be simple to cook, yet nutritious

2. Breakfast

2.1. Day 1

2.1.1. Cereal/Instant Oatmeal

2.1.2. Milo, Milk, Ovaltine (packet)

2.2. Day 2

2.2.1. Milo, Milk, Ovaltine (packet)

2.2.1.1. Source of vitamins, carbohydrates

2.2.2. High Calcium/Whole grain Bread

2.3. Easy to prepare

2.4. Source of fibre, Carbohydrates (Cereal, Bread)

3. Lunch

3.1. Day 1

3.1.1. Curry Chicken (canned)

3.1.1.1. Source of Protein

3.1.2. Calcium enriched white bread

3.1.2.1. Wrap ingredients in bread as sandwich

3.1.3. Potato, Yam

3.1.3.1. Grilled

3.1.3.1.1. Scrub potatoes and slice fairly thin.

3.1.3.1.2. On two sheets of foil layer the potato slices on the bottom, then place onion slices on top of potatoes

3.1.3.1.3. Put slices of margarine on top of onions (Can probably be eliminated for a healthy meal)

3.1.3.1.4. Cook over hot coals. Potatoes are done when they are tender

3.1.4. Canned tomatoes

3.1.4.1. Source of Vitamin C, A

3.2. Day 2

3.2.1. Canned tuna

3.2.1.1. Source of protein, Vitamin D, Vitamin K

3.2.2. Kidney Beans

3.2.2.1. Source of protein, folate, phosphorous, dietary fibre

3.2.3. Mushrooms

3.2.3.1. Source of Dietary Fiber, Vitamin D, Thiamin, Niacin

3.2.4. Rice

3.2.4.1. Cook above ingredients together with rice

3.2.4.2. Season with a little salt

3.2.5. Canned corn and beans

3.2.5.1. Source of Vitamin C, folate

3.2.5.2. Source of Fibre, Vitamin B

4. Dinner

4.1. Day 1

4.1.1. Dried Fruits (after dinner snack)

4.1.1.1. Cranberries

4.1.1.2. Blueberries

4.1.1.3. Raisins

4.1.1.4. Prunes

4.1.1.5. Source of Vitamin C

4.1.2. Canned sardines/tuna

4.1.2.1. Source of Protein, Vitamin B12, Vitamin D

4.1.3. Pizza

4.1.3.1. Oil a skillet or cast iron fry pan and place one tortilla shell on the skillet.

4.1.3.2. Spread a thin layer of tomato paste on the tortilla shell.

4.1.3.3. Add other toppings such as pepperoni, pineapple

4.1.3.4. Cook over open fire, checking if it is cooked

4.1.3.5. Fold in half and cut into pie shaped chunks

4.1.3.6. Pizza is done when the tortilla shell is lightly toasted and golden brown

4.1.3.7. Pineapple source of vitamin C, thiamin

4.1.3.8. Tortilla source of carbohydrate

4.2. Day 2

4.2.1. Noodles

4.2.1.1. Pasta/Macaroni

4.2.1.1.1. Source of Thiamin,Folate, Carbohydrate

4.2.2. Potato/Yam

4.2.2.1. chips

4.2.2.1.1. Place each sliced potato on a square of foil

4.2.2.1.2. Sprinkle with salt, pepper and cheese.

4.2.2.1.3. Toss to coat and dot with margarine

4.2.2.1.4. Seal the foil, leaving a steam vent on top.

4.2.2.1.5. Grill over hot coals for 30 - 45 minutes, turning 2 or 3 times.

4.2.2.2. Source of Carbohydrates, Starch and Vitamin B

4.2.3. Vegetable Mix

4.2.3.1. Carrots

4.2.3.1.1. Source of vitamin A, C, K and folate

4.2.3.2. Beans

4.2.3.2.1. Source of Fibre, Vitamin B

4.2.3.3. Cabbage

4.2.3.3.1. Source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Calcium, Iron, Potassium and Manganese

4.2.3.4. Corn (canned)

4.2.3.4.1. Source of Vitamin C, folate

4.2.3.5. Mushrooms (canned)

4.2.3.5.1. Source of Dietary Fiber, Vitamin D, Thiamin, Niacin

4.2.3.6. Season with onion, garlic, ginger

5. Snacks/Tea Break

5.1. Biscuits

5.2. Dried Fruits

5.2.1. Cranberries

5.2.2. Blueberries

5.2.3. Raisins

5.2.4. Prunes

5.2.5. Source of Vitamin C

5.3. Trail Mixes

5.3.1. Nuts

5.3.1.1. Walnut

5.3.1.2. Pecan

5.3.1.3. Peanuts

5.3.1.4. Almonds

5.3.1.5. Soy Nut

5.3.1.6. Source of vitamins E and B2

5.3.1.7. rich in protein, folate, fiber, and essential minerals

5.3.2. Seeds

5.3.2.1. Pumpkin Seeds

5.3.2.2. Lotus Seeds

5.4. Energy Bars

6. Lactose intolerance?

6.1. Needs to avoid

6.1.1. Milk

6.1.2. Ice Cream

6.1.3. Cheese

6.1.4. Yoghurt

6.2. Milk Powder for breakfast can be replaced by lactose-free milk powder