Dick: Laura, we are looking here at foods that are lightweight. They are going in your backpack. They are going on your back, okay. What we want to look at are a variety of different kinds. Here, we have freeze dried and dehydrated. Here is a nice pancake mix. Here is a rice and chicken, no cooking required even on this one. Again, vegetable flakes, onion flakes, sweet corn.

Laura: And these would have a lot of vitamins.

Dick: A lot of vitamins, exactly and lots of calories as well too to fill you.

Laura: Great, yes, very nice.

Dick: Then, over here in the quick preparation foods, cereal flakes, veggie noodles, bulgur, merlot, lentils and –

Laura: Is that a pita?

Dick: Yes, pita bread, okay thanks for the help.

Laura: Why? No worries. What would I cook this on now Dick?

Dick: How about a nice lightweight little stove like this made by Brunton, this is my absolute favorite.

Laura: Okay, so, so far we have lightweight and vitamin dense food.

Dick: Right, all the way through. Now, let us think a little bit outside the box. Various kinds of spices, they will go into film canister is very handy. Over here then too, we have some foods we can porridge like the raspberries and there is no problem carrying things like fresh garlic or one of the vitamin capsule, very good to have along. Then we go kind of Asian over here with this seaweed and the teas and soup bases, dates. And the last one is where we get out most energy and that comes out of the fat foods. We have got over here peanut butter, gorp, cheese, pumpkin seed butter, regular butter and lastly, also very high in fat, high-grade chocolate.

Laura: Chocolate, so Dick would you say then on average, this is a kind of many selection you could take on a one to seven day hike.

Dick: Absolutely.

Laura: So for our viewer then, it might be important for you to go over this a couple of times just to take a note of exactly of what Dick had suggested. They all seem to be very nutrition dense and very lightweight and that is what we are looking for with a punch of vitamins, right?

Dick: Amen.

Laura: So how about we have a little bit of chocolates.

Dick: I think that is a good idea.

Laura: There you go Dick.

Dick: Right.