KUSA - There is nothing like a good ski weekend with the family. Since skiing gets your heart pumping, works your muscles, and burns up a LOT of energy, you are all set for a super healthy vacation. For example, a person who weighs 155 pounds burns on average 400-500 calories an hour depending on what winter activity they are engaged in (this does NOT count time on the lift or grabbing a beer in the lounge).
- 446 calories per hour of downhill skiing
- 422 calories per hour of snowboarding
- 500 calories per hour of cross country (Nordic) skiing
- 494 calories per hour of snowshoeing
Burning up all those calories means you and the kids need to stay fueled. Don't derail your healthy vacation by indulging in the uber expensive and rather unhealthy cafeteria food at the ski resorts. Here are 9 foods to take with you to keep your ski vacation healthy-without taking away any of the fun!
- Water! Water is probably the most important thing of all. Put a Nalgene bottle in your backpack and drink at least three 32oz bottles or use a Camelbak to prevent dehydration and altitude sickness.
- Love Grown Oats. Start your day out right with this convenient and healthy oatmeal that will fill you up. Just add hot water and you are ready to hit the mountain. OR another fun option is to use the oats to make a muffin. Take that same bowl of Love Grown Oats, add 1 egg, 1 tablespoon of milk, and 2.5 tablespoons of frozen berries and mix. Pop this in the oven for 1.5 minutes and you have a single serving, hot and delicious muffin.
- Homemade trail mix. This is a quick and easy way to get a lot of calories in quick. Put together a mix of your favorite granola, dried fruit (I love dried cherries and mango), nuts, and dark chocolate. This healthy snack will help give you some much needed energy in a hurry when you are hitting the slopes.
- PB&J on oatmeal pancakes. Here is a new twist on this oldie but a goodie. I make healthy oatmeal pancakes on Sundays and freeze the leftovers for days like this (you can find the recipe on my Facebook page shown below). Just pop them in the toaster for a couple of minutes until defrosted and spread natural nut butter and no sugar added jelly. Bonus: Since the pancakes are already flat, you don't have to worry about them getting squished when you take a tumble.
- Edamame. These delicious soybeans are wonderful steamed and served with a touch of sea salt. Steam them ahead of time and pack them up from a yummy treat.
- Jicama. Jicama is a root vegetable with a crisp texture and sweet, starchy flavor that is high in fiber and anti-oxidants. Cut some up ahead of time and munch away on this yummy and healthy treat!
- KIND Strong Bars. These bars have 10 grams of protein and are high in fiber. Unlike most other bars, these have a bold savory flavor including flavors such as roasted jalapeño and honey mustard. So tasty!
- Boiled eggs. These easy and healthy go-to snack are an easy way to get in lots of protein, real fast!
- Soup. Want something warm after a cold day of skiing? Bring in homemade soup in a mason jar. Most lodges have a microwave you can use to heat it up.
Michelle Cardel, PhD, RD is a nutrition scientist and registered dietitian at the University of Colorado Anschutz Health and Wellness Center at the Anschutz Medical Campus in Aurora.
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