Meals on a canoe camp

Caloric values ​​of major food products

Products of animal origin

1. whole milk 100 g kcal 65 2. milk powder 100 g II 450 3. condensed milk 100 g II 200 4. fresh butter 100 gII 750 5. sour cream 100 g kcal 220 6. White cheese II II II 206 7. cheese II II II 410 8. sir topiony II II II 194 9. canine. greasy. II II II 446 10. fatty cottage cheese. II II II 201 11. egg (1 pcs) 70 12. margarine 100 g 768 13. gudgeon. skinny II II II 256 14. gudgeon. dry II II ll 481 15. sausages-serdel. II II II 207 16. fresh ham II II II 266 17. loin II II II 133

18.	veal	II II	ll	156
19.	beef	ii ii	ll	156
20.	pork	ii	ll	457
21.	in which	ii n	II	126
22.	bacon	ii n	II	695
23.	smoked bacon	ii	ll	690
24.	lard	ii	ll	850
25.	cod	n n	II	80
26.	karp	ii	II	100
Plant-based products
1.	vegetable oil	100 g	kcal	,899
2.	Rye bread	ll ll	„	220
3.	,, wheat	II ll		260
4.	Wholemeal	ll ll	,,	236
5.	Piece Paris	II ll		266
6.	Oatmeal	II	i	392
7.	rice	II	i	330
8.	barley	ll ll	u	300
9.	buckwheat	U ll	u	325
10.	wheat flour	ll ll	n	364
11.	pasta	ll ll	n	346
12.	grain coffee	II	n	250
13.	potatoes	II ii	u	87
14.	White cabbage	II II	a	27
15.	kale	II II	n	45
16.	green beans.	II	u	35
17.	carrot	II	n	40
18.	onion	ll li	n	22
19.	tomatoes	ll ll	u	20
20.	radish	ll ll	n	15
21.	spinach	ll ll	n	22
22.	cucumbers	II	n	5
23.	apples	II II	n	58

24.	pears	II II	II	34
25.	renglody	II II	ll	43
26.	cherries	ii	ll	39
27.	strawberries	ii u	II	37
28.	berries	u n	ll	56
29.	sugar	u n	ll	340
30.	chocolate	n n	II	522
31.	candies	ii n	II	452
32.	jam	n n	II	249
33.	marmolada	ii ii	II	249
34.	bee honey	ii ii	II	334
35.	artificial honey	ii u	II	302
36.	pudding	ii ii	II	120
37.	chocolate pudding.	ii u	II	160
38.	cocoa	ii ii	II	385
39.	fruit juice	ii u	II	206
40.	oranges	ii ii	II	24
41.	lemons	ii n	II	28
42.	grapes	ii Canned food	II	54
Soups
1.	red borscht.	100 g	kcal	156
2.	caudal	ff II ll	rr	270
3.	pea	II II	ii	274
4.	Krupnik	II II	,,	274
5.	rice	II II	n	213
6.	green peas	ll ll	n	170
7.	onion	II II	,,	150
8.	broth	II II	u	15
9.	mushroom	II II	,,	160
10.	vegetable	II II	u	170
11.	white borscht	II II	ii	100
12.	pea puree	II II	,,	287

Meat canned food
1. stuffed cabbage in sauce	100 g	kcal	156
2. pie	ii n	ll	175
3. gudgeon. with cabbage	n u	II	175
4. Hungarian goulash	ii u	II	287
5. meatballs in sauce	n n	ll	100
6. pork knuckle with cabbage	u u	II	125
7. beef goulash	n n	II	200
8. pork stew.	ii it	II	180
9. pork with a penny
kiem	ii u	II	175
10. tourist	ii ii	II	250
11. Pate	ii	ll	175
12. cons. meat	u n	ll	180
13. "Fish	n n		154
14. smoked sprats	ii n	II	234
Various
1. jelly currant.	100 g	kcal	240
2. cherry jelly	II ll	II	240
3. Apple Muse	(0,3 l)	n	150
4. plum nectar	„	n	175
5. hazelnuts	100 g	u	681
6. Italian nuts	ll ll	n	666
7. compote	ii	n	38
8. kawa „Marago”	ll ll	n	100
9. Biscuits	ll ll	ii	450
10. dry fruits	ll ll	n	184
11. prunes	ll ll	n	129
12. raisins	II II	n	217

Knowing the caloric value of the listed products, we can arrange the menu according to our taste, breaking down a daily calorie intake like this, to use about 35% for the first and second breakfast, 40% for lunch, for dinner and the rest 25% calories. We must remember in the all-day meal set, to choose dishes like this, so that the execution does not take too long. In the event of a limited lunch or breakfast break, we prepare a one-course meal with the selection of appropriate caloric ingredients. One should also remember, to wash the vitamin-rich fruits and vegetables thoroughly before consumption. Fruits should be a daily supplement to our menu.

Salads are an indispensable addition to our tourist meal. Here are some examples of easy recipes:

1. Carrots washed 1 the peeled cheese on a grater, add one or two sour apples (some sugar can be added).

2. Grate the washed and peeled carrots with celery or horseradish, add a little cream.

3. Wash the radish thoroughly, cut into slices, salt it, add cream.

4. Slice the washed radish, add finely chopped onion or chives (you can add cream).

5. Peel the black radish, grate, squeeze, add a little salt, cream, onions.

6. Slice the pepper finely (after removing the interior) add chopped onion - add a little salt and olive oil - mix.

7. Chop the white or red cabbage finely with the onion, salt and sprinkle with olive oil or oil.

Here are some salad suggestions, you want to know more - read the cookbook "Szybko, cheaply, healthy” M. Lemus i H. White glass. Sparks.

We must remember, to have breakfast before departure, and eat all meals at the same time, the last one is 2-3 hours before going to bed. In addition to observing the time of meals and taking care of their quality and caloric value, you should pay attention to the aesthetic way of consuming them. The mood is also important during the meal. Meals eaten in a hurry, in a nervous atmosphere, are badly absorbed by the body.