A well-thought-out list of food items will help you maintain your strength and enjoy nutritious meals throughout your hike.

Factors to consider when selecting food for a hiking trip:

1. Nutritional value and energy content: During a hike, it's important to choose foods that provide sufficient nutrition and energy. Pay attention to the protein, carbohydrate, fat, and vitamin content of the foods. It's best to choose foods that are energy-dense and have good nutritional value.
2. Weight and volume: Remember that food should be lightweight and compact for easy packing and carrying in your backpack. Avoid foods that take up a lot of space or have heavy packaging. Choose foods that have minimal volume and weight but still provide sufficient food and energy.
3. Shelf life: When choosing foods, consider their shelf life and ability to last for a long time. Avoid foods that spoil quickly or require special storage conditions. Choose foods that can be stored for a long time without losing quality and nutritional properties.
4. Ready-to-eat: During a hike, it's convenient to have foods that don't require complex or lengthy preparation. Choose foods that can be consumed without cooking or with minimal processing. Ready-to-eat foods will help you save time and energy.
5. Taste and preferences: Don't forget to consider your taste preferences and dietary restrictions when choosing foods. Keep in mind that your cooking and seasoning options may be limited in the wilderness, so choose foods that you like and that pair well with each other.

Essential foods for a hiking trip:

1. Dry foods: Dry foods such as oatmeal, granola, dried fruits, nuts, crackers, or cookies are lightweight and nutritious and can be convenient snack options during a hike.
2. Canned foods: Canned items such as fish, vegetables, beans, or soups can be convenient and long-lasting options for cooking in the wilderness. Make sure you have a can opener or tools to open cans.
3. Dry cereals and pasta: Dry cereals such as buckwheat, rice, or pasta can be easily prepared over a campfire or stove. They will provide you with energy and nutrients.
4. Fruit leathers and energy bars: Fruit leathers and energy bars are convenient and nutritious snacks that can help maintain energy and satiety during a hike.
5. Spices and seasonings: Bring small containers of your favorite spices and seasonings to add flavor and variety to your prepared meals.
6. Water and drinks: Don't forget about an adequate water supply for the hike. Calculate the amount of water needed for each day and have the ability to replenish your water supply from sources along the route. In addition to water, bring energy drinks or powders for making electrolyte drinks.
7. Coffee and tea: If you're a coffee lover or tea enthusiast, bring single-serve packets or instant options for preparing hot drinks in the wilderness.
8. Oil and sauces: Various oils, such as vegetable or olive oil, as well as sauces, can add flavor and nutrients to prepared dishes. Have small packets or containers for carrying these ingredients.

Try to keep the ratio of proteins, fats, and carbohydrates in your daily diet close to 1:1:4 - as recommended by medical professionals. Proteins are abundant in meat and fish, cheese, peas, beans, and legumes; carbohydrates in sugar, candy, honey, jam, flour products, cereals; fats in butter and lard. Various vitamins and mineral salts are also needed - they are plentiful in fresh vegetables and fruits.

It's desirable that the nutrition is balanced and fully compensates for the considerable energy expenditure that each traveler experiences daily - up to 3000-4000 kcal on a simple route, up to 2800-3000 kcal on days of passive rest.

In a general ration with three meals a day: daily for each hiker on average is needed, in grams: