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

Requirements and Restrictions

Balanced diet

Sufficient Carbohydrates for energy

Sufficient Proteins

Vitamins and Minerals

No refrigerator to preserve food

Food should not spoil easily

Portable gas cooker for cooking

Food should be simple to cook, yet nutritious

Breakfast

Day 1

Cereal/Instant Oatmeal

Milo, Milk, Ovaltine (packet)

Day 2

Milo, Milk, Ovaltine (packet), Source of vitamins, carbohydrates

High Calcium/Whole grain Bread

Easy to prepare

Source of fibre, Carbohydrates (Cereal, Bread)

Lunch

Day 1

Curry Chicken (canned), Source of Protein

Calcium enriched white bread, Wrap ingredients in bread as sandwich

Potato, Yam, Grilled, Scrub potatoes and slice fairly thin., On two sheets of foil layer the potato slices on the bottom, then place onion slices on top of potatoes, Put slices of margarine on top of onions (Can probably be eliminated for a healthy meal), Cook over hot coals. Potatoes are done when they are tender

Canned tomatoes, Source of Vitamin C, A

Day 2

Canned tuna, Source of protein, Vitamin D, Vitamin K

Kidney Beans, Source of protein, folate, phosphorous, dietary fibre

Mushrooms, Source of Dietary Fiber, Vitamin D, Thiamin, Niacin

Rice, Cook above ingredients together with rice, Season with a little salt

Canned corn and beans, Source of Vitamin C, folate, Source of Fibre, Vitamin B

Dinner

Day 1

Dried Fruits (after dinner snack), Cranberries, Blueberries, Raisins, Prunes, Source of Vitamin C

Canned sardines/tuna, Source of Protein, Vitamin B12, Vitamin D

Pizza, Oil a skillet or cast iron fry pan and place one tortilla shell on the skillet., Spread a thin layer of tomato paste on the tortilla shell., Add other toppings such as pepperoni, pineapple, Cook over open fire, checking if it is cooked, Fold in half and cut into pie shaped chunks, Pizza is done when the tortilla shell is lightly toasted and golden brown, Pineapple source of vitamin C, thiamin, Tortilla source of carbohydrate

Day 2

Noodles, Pasta/Macaroni, Source of Thiamin,Folate, Carbohydrate

Potato/Yam, chips, Place each sliced potato on a square of foil, Sprinkle with salt, pepper and cheese., Toss to coat and dot with margarine, Seal the foil, leaving a steam vent on top., Grill over hot coals for 30 - 45 minutes, turning 2 or 3 times., Source of Carbohydrates, Starch and Vitamin B

Vegetable Mix, Carrots, Source of vitamin A, C, K and folate, Beans, Source of Fibre, Vitamin B, Cabbage, Source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Calcium, Iron, Potassium and Manganese, Corn (canned), Source of Vitamin C, folate, Mushrooms (canned), Source of Dietary Fiber, Vitamin D, Thiamin, Niacin, Season with onion, garlic, ginger

Snacks/Tea Break

Biscuits

Dried Fruits

Cranberries

Blueberries

Raisins

Prunes

Source of Vitamin C

Trail Mixes

Nuts, Walnut, Pecan, Peanuts, Almonds, Soy Nut, Source of vitamins E and B2, rich in protein, folate, fiber, and essential minerals

Seeds, Pumpkin Seeds, Lotus Seeds

Energy Bars

Lactose intolerance?

Needs to avoid

Milk

Ice Cream

Cheese

Yoghurt

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