Tuesday, December 6, 2022

What hikers should and shouldn’t eat

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Meals for on the go

What hikers should and shouldn’t eat

When the weather is good, hiking is particularly beautiful: the landscape shines in bright colors and the foresight is terrific. Hikers like to pack white bread, cervelat and chips in their backpacks for food on the go. Blick shows how to do it healthier.

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Hiking keeps you fit, but makes you hungry. Not all snacks are equally suitable as food.

Precisely because, depending on the tour, you also burn a number of calories, it is important not to march over hill and dale on an empty stomach. Therefore, when hiking, a drink and food break is announced every hour and a half. That feels good and you can also admire the beautiful landscape during this time.

Healthy snacks on the go

Power dispensers are particularly important during physical exertion lasting several hours. Carbohydrate and high-fiber foods fare much better in this respect than greasy sausages and sweetened drinks. The following snacks are particularly good for on the go:

  1. Bread for the sandwich: Wholemeal bread, rye bread, crispbread or pumpernickel.
  2. Sandwich topping: Bündnerfleisch, Mostbröckli or sliced ​​turkey breast. Eggs, reduced-fat cheese, cottage cheese, lettuce leaves, tomato or cucumber slices. Pickled cucumbers or small baby corn are also recommended.
  3. Alternative to sandwiches: Pasta, rice or potato salad. Couscous combined with pieces of vegetables or fruit.
  4. Garnish: Vegetables that have been peeled and may already have been cut into bite-sized pieces. Carrots, peppers, cucumbers, radishes, kohlrabi and tomatoes, for example, are also suitable as a snack between meals.
  5. Fresh fruits: Apples and pears are optimal because they don’t take damage in the backpack. If necessary, cut these into pieces as well, which often makes them “tastier”.
  6. To nibble on between breaks (every hour and a half): Dried fruit such as apple slices, apricots (note: concentrated calories in the form of fructose), pretzel sticks, rice cakes, Willisauer Ringli, Basler Treats, Haribo gummy bears. Many people tend to value the energy expended by hiking much more than it actually is. Half a handful of trail mix (50 grams) provides enough energy to hike through hilly landscapes for 45 minutes. An ideal hiking snack should provide about 100 calories.
  7. As an emergency ration for any feelings of weakness: Banana, a chocolate bar, dextrose or Biberli Mini filled (20 grams).
  8. Beverages: Water, unsweetened tea, highly diluted fruit juice. The additional fluid requirement when hiking is about half a liter per hour, which is why you should always have enough drinks with you.

26 summits: Join us and win prizes!

26 cantons, 26 summits – that’s 26 summits. The Blick and OCHSNER SPORT hiking campaign sends you into the mountains. On every peak you can Win prizes and do something good. Because for every scan of a summit code by registered participants, Blick and OCHSNER SPORT donate one franc to “Pro Natura”.

26 cantons, 26 summits – that’s 26 summits. The Blick and OCHSNER SPORT hiking campaign sends you into the mountains. On every peak you can Win prizes and do something good. Because for every scan of a summit code by registered participants, Blick and OCHSNER SPORT donate one franc to “Pro Natura”.

It is best to prepare the sandwiches at home or fill alternative lunch dishes as a portion in a container, as well as counted snacks in a small bag. Then you don’t run the risk of breaking off a piece of bread in between, or putting more chocolate in your mouth than you actually wanted.

How many calories are in the snacks?


Hiking snacks with approx. 100 kcal
80 calories 1 grain stalk (20g)
95 calories 20g trail mix
101 calories 8 dried apricots
105 calories 5 slices of Dar Vida Whole Grain Snack
107 calories 1 carrot (80g) and 1 apple (140g)
107 calories 1 row chocolate (20g)
116 calories 3 pieces of Basel treats
118 calories 1 slice of pumpernickel and 1 processed cheese ¼ fat
119 calories 2 slices of crispbread and Bündnerfleisch (25g)

Calorie consumption and weight loss while hiking

Hiking is the most popular sport in Switzerland. And good for losing weight – especially since no previous knowledge is required for this activity. A few tips from BLICK for light provisions, equipment and possible routes are still useful.

Walking or jogging: which is better for losing weight?

Hiking is the most popular sport in Switzerland. And good for losing weight – especially since no previous knowledge is required for this activity. A few tips from BLICK for light provisions, equipment and possible routes are still useful.

Hiking in Switzerland

Amden & Weesen Tourism / @alpine_treasures

Where are the best hiking trails for families? Where can you enjoy the most beautiful view over the peaks? Blick presents the best places to hike, discover, enjoy and experience in Switzerland.

Amden & Weesen Tourism / @alpine_treasures

Where are the best hiking trails for families? Where can you enjoy the most beautiful view over the peaks? Blick presents the best places to hike, discover, enjoy and experience in Switzerland.

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