Fueling your Kentucky outdoor adventures
This is a guest post written by Ashley Root B.S., dietetic intern with UK Health and Wellness
Spending time outdoors is one of the best parts of living in Kentucky. Whether it’s hiking through Red River Gorge, spending a long day on Lake Cumberland or enjoying a quiet weekend camping with family, these moments give us a chance to move more, recharge mentally and connect with the people around us.
But if we’re being honest, food for these outings often turns into whatever is easiest, like chips, fast food stops or sugary drinks. While those options are convenient, they don’t always leave us feeling our best, especially in the Kentucky heat.
The good news? Packing healthier options doesn’t have to be complicated or boring. With a little planning, you can bring foods that taste great, keep your energy steady and help you fully enjoy your time outside.
Why nutrition matters outdoors
Outdoor activities naturally increase your energy needs. Whether you’re walking a trail, swimming or just being out in the sun, your body is working harder than usual. Combined with heat and humidity, hydration and balanced nutrition become even more important.
Choosing foods that include a mix of carbohydrates, protein and healthy fats can help:
- Keep your energy consistent throughout the day
- Prevent mid-afternoon crashes
- Support hydration and overall well-being
And just as important, when you feel better physically, it’s easier to stay present and enjoy the experience mentally.
General Packing Tips
Before diving into specific food ideas, a few practical tips can make a big difference:
- Think balance: Pair carbohydrates with protein or fat (like fruit and peanut butter or crackers and cheese) for longer-lasting energy.
- Prep ahead: Wash, cut and portion foods before you leave so they’re easy to grab and eat.
- Keep food safe: Use a cooler with ice packs or frozen water bottles to keep perishable items cold. Make sure to add ice when needed and keep the cooler out of the sun.
- Make it enjoyable: Choose foods you actually like. Healthy eating doesn’t mean forcing yourself to eat things you don’t enjoy.
Activity-Specific Ideas
Hiking (Red River Gorge, Natural Bridge, etc.)
When you’re on the move, lightweight and portable foods work best:
- Trail mix (nuts, dried fruit and a little dark chocolate)
- Apple or banana with peanut butter packets
- Roasted chickpeas or nuts
- Whole-grain wraps or sandwiches
- Electrolyte packets to add to water
These options are easy to carry and provide a steady source of energy without weighing you down.
Boating (Lake Cumberland, Kentucky Lake)
Hot weather calls for refreshing, hydrating foods:
- “Tackle Box” of snacks
- Turkey or veggie wraps
- Pasta salad with vegetables and a light vinaigrette
- Fresh fruit like watermelon, grapes or oranges
- String cheese or yogurt
- Infused water with lemon, cucumber or mint
These foods feel lighter, help with hydration, and won’t leave you feeling sluggish in the sun. Kindness tip: Boat owners dread “Cheeto fingers.”
Camping
Camping gives you a little more flexibility to build balanced meals:
Easy meal ideas:
- Foil packet meals (chicken, potatoes and vegetables) = EASY clean up!
- Eggs with veggies for breakfast. To make eggs easier to travel with, crack them before leaving home and place them in a sealable container, like a shaker cup or a double-layered zip-lock.
- Overnight oats in mason jars
- Bean-based chili or soups (make ahead and store in a double-layered Ziplock)
- Pre-cook a meal or have meat marinating in a double-layered zip lock in the cooler
- Pro-tip: Use two Ziplocks (double layer) to help prevent ice water from getting into the food and ruining it.
Simple snacks:
- Popcorn (premade or use a kettle to cook)
- Nut butter with whole-grain crackers
- Fresh fruit like apples or oranges
Planning ahead can help you avoid relying solely on hot dogs and s’mores (though there’s always room to enjoy those too).
“PACK This, NOT That”
|
PACK roasted chickpeas or popcorn |
and NOT chips |
|
PACK infused water or electrolyte drink |
and NOT soda |
|
PACK dark chocolate and nuts |
and NOT candy |
|
PACK a DIY bento box |
and NOT Lunchables |
Local Kentucky Touch
One of the perks of Kentucky summers is access to fresh, local produce. Stopping by a farmers' market before your trip is a great way to pick up in-season fruits and vegetables that are perfect for packing, like tomatoes, peaches, berries and sweet corn.
Wellness That Goes with You
Outdoor time is about more than just the activity - it’s about how you feel while you’re doing it. Packing balanced, satisfying foods supports your physical energy, helps you stay hydrated and allows you to be more present and relaxed.
Healthy eating outside doesn’t have to be perfect. All you need are some simple tweaks to up your nutrition game. So, the next time you’re heading out for a hike, a lake day or a weekend under the stars, consider packing foods that fuel you well and taste great. Your body, and your overall experience, will thank you.