On a day or an overnight hike, you have the advantage of being able to take perishable items. Have a good breakfast before setting out, as this will stand you in good stead for the first part of the day. For an overnight hike, take high-energy cereal, muesli or instant oats, and powdered or long-life milk for breakfast on the second day.
MORNING BREAK
If you packed any fresh fruit or food items which might bruise or spoil easily, now is a good time to eat these. A muesli or granola bar and some dried fruit will also go down as well. Brew a pot of tea if you have the time, or enjoy a cold drink or fruit juice if the weather is hot.
LUNCH
Sanwiches or rolls are convenient day hike fare, so pack your own before you leave. Include instant soup or noodles for a warm pick-me-up in cold weather. An easy, although expensive option is the freeze-dried route. These complete meals are tasty and nutritious and can usually be boiled in the bag. If you are spending just a single night outdoors, consider freeze-dried food for your evening meal. It is probably worth the money for high convenience factor.
MID-AFTERNOON
By now you have probably been on your feet for at least six hours and energy levels will begin to take a dip. Coffee and rusks or biscuits (cookies) are great at raising flagging spirits, as are energy bars or chocolate, so refuel for the last leg of the journey.
SNACKS
Snacking along the way is the excellent way to maintain your energy levels. Go for snacks high in energy, such as raisins, unsalted nuts, dried fruit, yoghurt bars, glucose sweets or Trail Mix. Easy-to-eat fruit, such as apples and bananas, work well as snacks too (but dont forget to take peels home!). Concentrated energy drinks in powder form can be added to a water bottle to give an extra boost, especially in hot weather.
Source: Hiking (The essential guide to equipment and techniques) by Jacques Marais