Oil is all fat, so it's the most calorie dense thing you can pack (about 242 calories per ounce). By adding olive oil to pasta, potatoes, rice, beans, etc, you can increase all of their calorie density. Instant potatoes, for example, have about 111 calories per ounce, but has 176 if you mix in two tablespoons of olive oil.

That brings up an important point: If you need 6,000 calories per day, and your meals average 110 calories per ounce (the average number of calories in freeze-dried pasta meals and instant potatoes), you'd need 3.5 pounds of food per day. If you instead carry meals that average 150 calories per ounce, you will reduce your food weight by 1 pound for every day's worth of food in your pack.

There are lots of oils to choose from, but olive oil has a nice buttery flavor, it's easy to find in resupply towns, and it's cheap (as low as US$0.99 per 1,000 calories), which brings up another important point: If you want to do a long distance hike on a budget, think of the cost of food per calorie, not the shelf price or the price per meal.

Another benefit to olive oil is that it's nearly 75% monounsaturated fatty acids, which is a healthy dietary fat. It also contains Omega-3 Fatty Acids, which help reduce joint and muscle inflammation.

One more thing, even if you can find the small plastic bottles of olive oil, I found that an empty soda bottle works better to prevent leaking. 

Some of the best backpacking foods are nuts and seeds. Macadamia Nuts and Pecans pack about 200 calories per ounce. Most other nuts average about 185 and peanuts have about 150 calories per ounce (Peanuts are higher in protein, however, and considerably cheaper). Nuts are also versatile, since most are great mixed with oatmeal, trail mixes, or eaten plain.

My favorite are walnuts. They offer a good balance of calories and protein per ounce. They are not the best in those categories, but a good average in both. What really makes them my top choice are their high levels of Omega-3 fatty acids, which can reduce muscle and joint inflammation. No other nut has more.

Peanuts are my second choice for cost, taste, and protein per ounce, but eating a variety of nuts and seeds is always a better choice.

Here is a comparison of commonly available nuts in a variety of categories:

My favorite backpacking food is peanut butter. It has a lot of calories per ounce (about 169), it keeps for a very long time, and it is one of the cheapest foods per calorie (as low as 88¢ per 1,000). It's also a great substitute for meat protein, which can be limited on the trail.

Perhaps the best thing about it as a backpacking food is its versatility. Slather some on a tortilla, bread, or crackers, make a peanut butter sauce for pasta (see recipes in part 3), add it to oatmeal to increase protein in your breakfast, or just eat a big spoonful with any meal or snack for extra fat, protein, and calories.

It’s tempting to buy powdered peanut butter (like PB2) to save weight, but it has almost 40% fewer calories per ounce, so it's actually heavier. It also costs nearly twice as much, is less nutritious, and in my opinion tastes absolutely terrible. It should be ashamed to call itself peanut butter. 

Unlike bread or crackers, whole wheat tortillas can take a lot of abuse when stowed in a backpack. Per calorie, however, tortillas cost about twice as much. Cheaper bread alternatives that can take more abuse are bagels, pita bread, and English muffins. (Campfire English muffin pizzas are amazing on the trail, by the way, more on that in part 3.)

If you want more calories per ounce, consider whole wheat Ritz crackers with your peanut butter, tuna, meats, or cheeses. They have twice as much as bread and tortillas. 

Always go with whole wheat when possible to get all the fiber you can get:

"I typically recommend trying to get 10 g [of fiber] for every 1000 calories consumed," said Tavis. "The importance and benefits for a hiker would be to help regulate blood sugar and keep you full longer. The more stable your blood sugar and insulin levels are, the more energy you should have throughout the day. A more stable carbohydrate [from whole grains] will be better utilized as an energy source and keep you more full during a long day of activity." 

It’s tempting to go with cheap ramen noodles or Knorr Pasta Sides (and sometimes I still do), but with regular whole wheat pasta you can improve your diet without adding to your food budget. Unlike ramen noodles and many prepackaged pasta meals, whole wheat pasta is high in fiber and protein, it has a lower glycemic index, and it has no saturated fat. Diets high in saturated fat can lead to sluggishness and inflammation.

Whole Wheat Pasta is also versatile and, with only slightly more effort, you can make some meals every bit as good as a freeze-dried Mountain House meal, which will weigh less per calorie and at a fraction of the cost. 

Save fuel by purchasing thinner pastas, like angel hair pasta or mini rotini, which cook much faster (al dente in about 4-7 minutes, 30-50% faster than regular spaghetti). Also, cooking it al dente, so it's still firm when bitten, has the added benefit of slowing digestion, which levels out the spike in blood sugar and makes you feel fuller longer.

My last pasta tip, you don't need a giant pot of boiling water to cook pasta. This of course wastes fuel and would be impractical in a small backpacker cook pot. Instead, fill your pot with enough water to cover the pasta and stir regularly, especially in the first minute or two when the sticky starches are at a high concentration on the surface of the pasta. Your pasta will cook just as well as if you had a large pot of boiling water and without clumping. After the pasta is finished boiling, save that starchy water to use in sauces to make them thicker and creamier.

Unlike soft cheeses, hard block cheeses like Parmesan and Romano do not need to be refrigerated. They can last for several days if sealed and if temperatures do not exceed 85°F. 

Other reasons to carry Parmesan is that it has 11 g of protein per ounce. That's more than nuts, peanut butter, powdered milk, and non-dehydrated meats. It can be added to prepackaged pasta dishes or used with whole wheat pasta and olive oil to make Parmesan Noodles.

Softer cheeses, when individually sealed, can keep for a few days if it isn't too hot. String cheese, in particular, packs well. On a warm day, keep cheese in the center of your pack to keep it cool. 

Skip the box of Kraft Macaroni and cheese and make it from scratch using versatile ingredients that can be used in multiple ways. Just cook your pasta, add powdered whole milk, olive oil, and melt in shredded cheese or block cheese that has been shredded or cut into tiny pieces. 

Another reason I suggest versatile ingredients such as these, is because the more ways you use them the larger quantities you can buy, which will save you money on a long distance hike. 

Oatmeal also has a high glycemic index and instant oatmeal, although convenient, is loaded with additional sugar. Plain rolled oats are often less expensive per calorie and can be prepared in a number of healthier ways.

Reduce the overall glycemic index of the meal by adding nuts, peanut butter, whey protein, and/or powdered milk. You can also add a little olive oil or butter (if it's cold enough to carry butter) to increase the calories and improve flavor. Oatmeal can also be mixed with dried fruit or cocoa mixes such as Nestle or Ovaltine. It's great with a freshly chopped apple or fresh picked berries too.

In the photo of my oatmeal above, I added walnuts, peanut butter, blueberries,and protein powder for a 1,000 calorie breakfast with about 30g of protein 80g of carbs, and 35g of fat. 

Dried fruit is not calorie dense, but a variety of dried fruit will prevent some vitamin deficiencies on your thru-hike. Not only are they a convenient quick snack, but many dried fruits are great in oatmeal, trail mixes, and when used to sweeten certain rice and pasta dishes.

Tart cherries are particularly excellent on the trail, because they have been shown to reduce joint and muscle inflammation. 

You can find powdered whole milk in the Hispanic section in most grocery stores, usually the Nestle Nido brand. Whole milk has 50% more calories (151 per ounce) than powdered skim milk and is usually a little bit cheaper per calorie. 

Another reason many people, including myself, prefer whole milk is that it's creamier and tastes better in recipes, but both are a great way to add calories and protein to coffee, hot cocoa, oatmeal, and many other meals.

Breakfast cereals with powdered whole milk are like dehydrated foods that don’t require a stove, which is great when going stoveless or when you're unable or unwilling to cook. They are usually fortified with vitamins and minerals that hikers may become deficient in without taking a multi-vitamin.

The major drawback to cereals on the trail is they take up a lot of space in your pack. Many cereals also have a high glycemic index, so look for ones that are high in fiber and protein, such as Kashi Go Lean Cereal or shredded wheat. Dried or freshly picked fruit is a great addition.

Some cereals are also great in trail mixes and oatmeal. Cinnamon Toast Crunch, although not a healthy option, makes nearly all trail mixes better. Actually, it makes life better in general. Cereal is my comfort food.