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If you are planning on walking long distances for health benefits, the snacks you bring should be lightweight, easy to nibble while walking, and of nutritional benefit.

Put serving size portions of some of these snacks in zippered plastic bags the next time you are going for a walk. Try to carry a protein snack like almonds, roasted pumpkin seeds, or dry roasted peanuts along with a separate small bag for a carbohydrate snack like baby carrots or home-dehydrated apple rings, apricots bits, peach slices, kiwi or banana chips. Whole grain crackers with thin slices of low-fat cheese make easy on-the-go mini sandwiches as does a thin layer of peanut butter spread between crackers. Pistachios are low in fat and calories yet provide fiber and protein. Whole grain or multi-bran cereal squares like Chex or Mini-wheats are good high fiber snacks and lightweight to carry. A small bag of unsalted, unbuttered popcorn is a heart-healthy snack that is easy to bring along on a walk.

Most fresh fruit is not that efficient to carry with you while walking since many have peels or cores of which you have to dispose. Although the inedible portions of these fruits are biodegradable, in some places in which you are walking you may not wish to toss the uneaten peels or cores. If you can bring fresh fruit where you are walking, consider an apple, which has complex carbohydrates and fiber and seems to provide a quick boost of alertness, or a banana rich in potassium which is one electrolyte that can be leached from the body during rigorous walking.

With a little experimentation with ground turkey and various spices, you can make, using waxed paper and your food dehydrator, a decent jerky treat on which to snack. Homemade jerky is lower in sodium than store brands and provides protein for long term energy while walking.

If you plan on walking at a quick pace, you should consider snacks that will be easy to chew and swallow without choking, a fact which leads marathon runners to ingest energy gels. Two of these are Gu and PowerGel.

Snacking on sugary things like candy bars will cause the quick walker to thirst, so you should have water readily available. Chocolate bars may melt in hot weather but they also provide simple carbohydrates for a quick energy boost.

Some walkers also use the more expensive energy bars such as you would find in a health and nutrition store.

In addition, a walker should, with these snacks, carry water by which to rehydrate his system.

Plan to eat a little every one-and-a-half to two hours. Do not eat a lot or you will become sluggish.

Through eating both protein and carbohydrates on the trail, you will find you have enough energy to endure a long walk.

Resources:
http://dailywd. womansday.com/blog/2007/05/aft er_all_that_.html
http://walkin g.about.com/cs/marathontrainin g/a/marathonwalk14.htm
http://w ww.culinary.net/articlesfeatur es/featurearticlearchive/artic les/05600.html
http://walking.a bout.com/library/weekly/aa0323 97.htm

Learn more about this author, Sandra Petersen.
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